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  6. Romano cheese vs. Pretzel

Romano cheese vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Pretzel

  • Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12, yet Pretzel is higher in Iron, Manganese, Folate, Vitamin B3, and Vitamin B1.
  • Romano cheese covers your daily Calcium needs 104% more than Pretzel.
  • The amount of Cholesterol in Pretzel is lower.

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

Infographic

Romano cheese vs Pretzel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +3840.7%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +493.8%
Contains more SeleniumSelenium +229.5%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +494.8%
Contains more CopperCopper +420%
Contains less SodiumSodium -13.5%
Contains more ManganeseManganese +4975%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +104.3%
Contains more Vitamin B1Vitamin B1 +1045.9%
Contains more Vitamin B3Vitamin B3 +6744.2%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +2271.4%
Contains more CholineCholine +91.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +216.7%
Contains more FatsFats +819.5%
Contains more WaterWater +887.5%
Contains more OtherOther +91.5%
Contains more CarbsCarbs +2114.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated Fat +978.1%
Contains less Sat. FatSaturated Fat -97.7%
Contains more Poly. FatPolyunsaturated fat +117.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Pretzel
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Romano cheese Pretzel Opinion
Calories 387kcal 384kcal Romano cheese
Protein 31.8g 10.04g Romano cheese
Fats 26.94g 2.93g Romano cheese
Vitamin C 0mg 2.1mg Pretzel
Net carbs 3.63g 76.99g Pretzel
Carbs 3.63g 80.39g Pretzel
Cholesterol 104mg 0mg Pretzel
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 29mg Romano cheese
Calcium 1064mg 27mg Romano cheese
Potassium 86mg 223mg Pretzel
Iron 0.77mg 4.58mg Pretzel
Sugar 0.73g 2.21g Romano cheese
Fiber 0g 3.4g Pretzel
Copper 0.03mg 0.156mg Pretzel
Zinc 2.58mg 1.04mg Romano cheese
Starch 72.58g Pretzel
Phosphorus 760mg 128mg Romano cheese
Sodium 1433mg 1240mg Pretzel
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.47mg Pretzel
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.015mg Pretzel
Selenium 14.5µg 4.4µg Romano cheese
Vitamin B1 0.037mg 0.424mg Pretzel
Vitamin B2 0.37mg 0.332mg Romano cheese
Vitamin B3 0.077mg 5.27mg Pretzel
Vitamin B5 0.424mg 0.322mg Romano cheese
Vitamin B6 0.085mg 0.074mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2.8µg Pretzel
Folate 7µg 166µg Pretzel
Trans Fat 0.004g Romano cheese
Choline 15.4mg 29.5mg Pretzel
Saturated Fat 17.115g 0.391g Pretzel
Monounsaturated Fat 7.838g 0.727g Romano cheese
Polyunsaturated fat 0.593g 1.291g Pretzel
Tryptophan 0.429mg 0.097mg Romano cheese
Threonine 1.171mg 0.25mg Romano cheese
Isoleucine 1.685mg 0.407mg Romano cheese
Leucine 3.071mg 0.757mg Romano cheese
Lysine 2.941mg 0.257mg Romano cheese
Methionine 0.852mg 0.177mg Romano cheese
Phenylalanine 1.71mg 0.52mg Romano cheese
Valine 2.183mg 0.48mg Romano cheese
Histidine 1.231mg 0.22mg Romano cheese
Fructose 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

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

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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
27%
Romano cheese
37%
Pretzel
Minerals Daily Need Coverage Score
106%
Romano cheese
67%
Pretzel

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 is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 193mg)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.