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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.
Romano cheese
Romano cheese
5
:
5
Pretzel
Pretzel
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%
Contains more Iron +494.8%
Contains more Potassium +159.3%
Contains less Sodium -13.5%
Contains more Copper +420%
Contains more Manganese +4975%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
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%
Contains more Iron +494.8%
Contains more Potassium +159.3%
Contains less Sodium -13.5%
Contains more Copper +420%
Contains more Manganese +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.
Romano cheese
Romano cheese
6
:
6
Pretzel
Pretzel
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 +∞%
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%
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%
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%
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 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Pretzel
Pretzel
Contains more Protein +216.7%
Contains more Fats +819.5%
Contains more Water +887.5%
Contains more Other +91.5%
Contains more Carbs +2114.6%
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
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
Contains more Protein +216.7%
Contains more Fats +819.5%
Contains more Water +887.5%
Contains more Other +91.5%
Contains more Carbs +2114.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Pretzel
Pretzel
Contains more Monounsaturated Fat +978.1%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +117.7%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +978.1%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated 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 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 Romano cheese Pretzel Opinion
Net carbs 3.63g 76.99g Pretzel
Protein 31.8g 10.04g Romano cheese
Fats 26.94g 2.93g Romano cheese
Carbs 3.63g 80.39g Pretzel
Calories 387kcal 384kcal Romano cheese
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 0.73g 2.21g Romano cheese
Fiber 0g 3.4g Pretzel
Calcium 1064mg 27mg Romano cheese
Iron 0.77mg 4.58mg Pretzel
Magnesium 41mg 29mg Romano cheese
Phosphorus 760mg 128mg Romano cheese
Potassium 86mg 223mg Pretzel
Sodium 1433mg 1240mg Pretzel
Zinc 2.58mg 1.04mg Romano cheese
Copper 0.03mg 0.156mg Pretzel
Manganese 0.02mg 1.015mg Pretzel
Selenium 14.5µg 4.4µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.47mg Pretzel
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 2.1mg Pretzel
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
Folate 7µg 166µg Pretzel
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2.8µg 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
Cholesterol 104mg 0mg Pretzel
Trans Fat 0.004g Romano cheese
Saturated Fat 17.115g 0.391g Pretzel
Monounsaturated Fat 7.838g 0.727g Romano cheese
Polyunsaturated fat 0.593g 1.291g 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
Romano cheese Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
39%
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 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. 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.