Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Pretzel
  5. Compare
  6. Pretzel vs. Romano cheese

Pretzel vs. Romano cheese — In-Depth Nutrition Comparison

Compare

A recap on differences between Pretzel and Romano cheese

  • Pretzel is higher in Iron, Manganese, Folate, Vitamin B3, and Vitamin B1, yet Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Romano cheese covers your daily Calcium needs 104% more than Pretzel.
  • Pretzel contains 68 times more Vitamin B3 than Romano cheese. While Pretzel contains 5.27mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • The amount of Saturated Fat in Pretzel is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Cheese, romano.

Infographic

Pretzel vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pretzel
Pretzel
5
:
5
Romano cheese
Romano cheese
Contains more Iron +494.8%
Contains more Potassium +159.3%
Contains less Sodium -13.5%
Contains more Copper +420%
Contains more Manganese +4975%
Contains more Calcium +3840.7%
Contains more Magnesium +41.4%
Contains more Phosphorus +493.8%
Contains more Zinc +148.1%
Contains more Selenium +229.5%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +494.8%
Contains more Potassium +159.3%
Contains less Sodium -13.5%
Contains more Copper +420%
Contains more Manganese +4975%
Contains more Calcium +3840.7%
Contains more Magnesium +41.4%
Contains more Phosphorus +493.8%
Contains more Zinc +148.1%
Contains more Selenium +229.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pretzel
Pretzel
6
:
6
Romano cheese
Romano cheese
Contains more Vitamin E +104.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1045.9%
Contains more Vitamin B3 +6744.2%
Contains more Folate +2271.4%
Contains more Vitamin K +27.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +104.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1045.9%
Contains more Vitamin B3 +6744.2%
Contains more Folate +2271.4%
Contains more Vitamin K +27.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
1
:
4
Romano cheese
Romano cheese
Contains more Carbs +2114.6%
Contains more Protein +216.7%
Contains more Fats +819.5%
Contains more Water +887.5%
Contains more Other +91.5%
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +2114.6%
Contains more Protein +216.7%
Contains more Fats +819.5%
Contains more Water +887.5%
Contains more Other +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +117.7%
Contains more Monounsaturated Fat +978.1%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +117.7%
Contains more Monounsaturated Fat +978.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Romano cheese Opinion
Net carbs 76.99g 3.63g Pretzel
Protein 10.04g 31.8g Romano cheese
Fats 2.93g 26.94g Romano cheese
Carbs 80.39g 3.63g Pretzel
Calories 384kcal 387kcal Romano cheese
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 0.73g Romano cheese
Fiber 3.4g 0g Pretzel
Calcium 27mg 1064mg Romano cheese
Iron 4.58mg 0.77mg Pretzel
Magnesium 29mg 41mg Romano cheese
Phosphorus 128mg 760mg Romano cheese
Potassium 223mg 86mg Pretzel
Sodium 1240mg 1433mg Pretzel
Zinc 1.04mg 2.58mg Romano cheese
Copper 0.156mg 0.03mg Pretzel
Manganese 1.015mg 0.02mg Pretzel
Selenium 4.4µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.47mg 0.23mg Pretzel
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.037mg Pretzel
Vitamin B2 0.332mg 0.37mg Romano cheese
Vitamin B3 5.27mg 0.077mg Pretzel
Vitamin B5 0.322mg 0.424mg Romano cheese
Vitamin B6 0.074mg 0.085mg Romano cheese
Folate 166µg 7µg Pretzel
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.8µg 2.2µg Pretzel
Tryptophan 0.097mg 0.429mg Romano cheese
Threonine 0.25mg 1.171mg Romano cheese
Isoleucine 0.407mg 1.685mg Romano cheese
Leucine 0.757mg 3.071mg Romano cheese
Lysine 0.257mg 2.941mg Romano cheese
Methionine 0.177mg 0.852mg Romano cheese
Phenylalanine 0.52mg 1.71mg Romano cheese
Valine 0.48mg 2.183mg Romano cheese
Histidine 0.22mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Pretzel
Trans Fat 0.004g Romano cheese
Saturated Fat 0.391g 17.115g Pretzel
Monounsaturated Fat 0.727g 7.838g Romano cheese
Polyunsaturated fat 1.291g 0.593g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pretzel
Pretzel vs Butterscotch
Butterscotch
Pretzel
Pretzel vs Caramel
Caramel
Pretzel
Pretzel vs White chocolate
White chocolate
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Pretzel
28%
Romano cheese
Minerals Daily Need Coverage Score
67%
Pretzel
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 193mg)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 16.724g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.