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Cheese sandwich vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and pretzel

  • Cheese sandwich has more phosphorus, selenium, calcium, vitamin B6, and vitamin B2; however, pretzel is richer in folate, iron, and vitamin B3.
  • Cheese sandwich covers your daily phosphorus needs 36% more than pretzel.
  • Pretzel has 11 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while pretzel has 0.391g.
  • Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Snacks, pretzels, hard, plain, salted.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +86.2%
Contains more CalciumCalcium +655.6%
Contains more PotassiumPotassium +37.2%
Contains more PhosphorusPhosphorus +198.4%
Contains less SodiumSodium -32.3%
Contains more SeleniumSelenium +452.3%
Contains more IronIron +74.8%
Contains more ZincZinc +19.5%
~equal in Copper ~0.156mg
~equal in Manganese ~1.015mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +93.2%
Contains more Vitamin B6Vitamin B6 +252.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more FolateFolate +159.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +753.2%
Contains more CarbsCarbs +38.1%
~equal in Protein ~10.04g
~equal in Water ~3.13g
~equal in Other ~3.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +1323.8%
Contains more Poly. FatPolyunsaturated fat +610%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pretzel DV% diff.
Polyunsaturated fat 9.166g 1.291g 53%
Phosphorus 382mg 128mg 36%
Selenium 24.3µg 4.4µg 36%
Fats 25g 2.93g 34%
Starch 72.58g 30%
Folate 64µg 166µg 26%
Iron 2.62mg 4.58mg 25%
Monounsaturated fat 10.351g 0.727g 24%
Calcium 204mg 27mg 18%
Sodium 839mg 1240mg 17%
Saturated fat 4.129g 0.391g 17%
Vitamin B6 0.261mg 0.074mg 14%
Vitamin B3 3.185mg 5.27mg 13%
Vitamin B2 0.427mg 0.332mg 7%
Carbs 58.2g 80.39g 7%
Vitamin B5 0.622mg 0.322mg 6%
Vitamin B1 0.358mg 0.424mg 6%
Calories 497kcal 384kcal 6%
Magnesium 54mg 29mg 6%
Choline 29.5mg 5%
Vitamin B12 0.12µg 0µg 5%
Manganese 1.083mg 1.015mg 3%
Vitamin E 0.47mg 3%
Vitamin A 21µg 0µg 2%
Zinc 0.87mg 1.04mg 2%
Potassium 306mg 223mg 2%
Vitamin K 2.8µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 2.1mg 1%
Fiber 3.1g 3.4g 1%
Protein 9.8g 10.04g 0%
Net carbs 55.1g 76.99g N/A
Sugar 2.21g N/A
Copper 0.16mg 0.156mg 0%
Trans fat 0.004g N/A
Tryptophan 0.13mg 0.097mg 0%
Threonine 0.298mg 0.25mg 0%
Isoleucine 0.383mg 0.407mg 0%
Leucine 0.698mg 0.757mg 0%
Lysine 0.344mg 0.257mg 0%
Methionine 0.167mg 0.177mg 0%
Phenylalanine 0.472mg 0.52mg 0%
Valine 0.438mg 0.48mg 0%
Histidine 0.219mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich 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
32%
Cheese sandwich
37%
Pretzel
Minerals Daily Need Coverage Score
85%
Cheese sandwich
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 3.738g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 401mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 29)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.