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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.
  • The glycemic index of romano cheese 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% 32% 4.6% 7.5% 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 EVitamin 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%

All nutrients comparison - raw data values

Nutrient Romano cheese Pretzel DV% diff.
Calcium 1064mg 27mg 104%
Phosphorus 760mg 128mg 90%
Saturated fat 17.115g 0.391g 76%
Iron 0.77mg 4.58mg 48%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 10.04g 44%
Manganese 0.02mg 1.015mg 43%
Folate 7µg 166µg 40%
Fats 26.94g 2.93g 37%
Cholesterol 104mg 0mg 35%
Vitamin B3 0.077mg 5.27mg 32%
Vitamin B1 0.037mg 0.424mg 32%
Starch 72.58g 30%
Carbs 3.63g 80.39g 26%
Monounsaturated fat 7.838g 0.727g 18%
Selenium 14.5µg 4.4µg 18%
Fiber 0g 3.4g 14%
Copper 0.03mg 0.156mg 14%
Zinc 2.58mg 1.04mg 14%
Vitamin A 96µg 0µg 11%
Sodium 1433mg 1240mg 8%
Polyunsaturated fat 0.593g 1.291g 5%
Potassium 86mg 223mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 41mg 29mg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 29.5mg 3%
Vitamin B2 0.37mg 0.332mg 3%
Vitamin E 0.23mg 0.47mg 2%
Vitamin B5 0.424mg 0.322mg 2%
Vitamin C 0mg 2.1mg 2%
Vitamin B6 0.085mg 0.074mg 1%
Calories 387kcal 384kcal 0%
Net carbs 3.63g 76.99g N/A
Sugar 0.73g 2.21g N/A
Vitamin K 2.2µg 2.8µg 0%
Trans fat 0.004g N/A
Tryptophan 0.429mg 0.097mg 0%
Threonine 1.171mg 0.25mg 0%
Isoleucine 1.685mg 0.407mg 0%
Leucine 3.071mg 0.757mg 0%
Lysine 2.941mg 0.257mg 0%
Methionine 0.852mg 0.177mg 0%
Phenylalanine 1.71mg 0.52mg 0%
Valine 2.183mg 0.48mg 0%
Histidine 1.231mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

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%

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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.