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Cheese vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between cheese and pretzel?

  • Cheese is richer in calcium, fats, phosphorus, vitamin B12, selenium, and vitamin A, while pretzel is higher in iron, manganese, and folate.
  • Cheese's daily need coverage for saturated fat is 92% higher.
  • Pretzel is lower in saturated fat.
  • Pretzel has a higher glycemic index (83) than cheese (0).

We used Cheese, cheddar and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Cheese vs Pretzel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +2529.6%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +255.5%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +547.7%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +3171.4%
Contains more CopperCopper +420%
Contains more ManganeseManganese +3659.3%
~equal in Magnesium ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.1%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1362.1%
Contains more Vitamin B3Vitamin B3 +8832.2%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +514.8%

All nutrients comparison - raw data values

Nutrient Cheese Pretzel DV% diff.
Saturated fat 18.867g 0.391g 84%
Calcium 710mg 27mg 68%
Iron 0.14mg 4.58mg 56%
Fats 33.31g 2.93g 47%
Phosphorus 455mg 128mg 47%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 4.4µg 44%
Manganese 0.027mg 1.015mg 43%
Vitamin A 330µg 0µg 37%
Folate 27µg 166µg 35%
Cholesterol 99mg 0mg 33%
Vitamin B1 0.029mg 0.424mg 33%
Vitamin B3 0.059mg 5.27mg 33%
Starch 72.58g 30%
Protein 22.87g 10.04g 26%
Carbs 3.09g 80.39g 26%
Sodium 653mg 1240mg 26%
Zinc 3.64mg 1.04mg 24%
Monounsaturated fat 9.246g 0.727g 21%
Fiber 0g 3.4g 14%
Copper 0.03mg 0.156mg 14%
Vitamin B2 0.428mg 0.332mg 7%
Omega-6 (Linoleic acid) 1.223g 7%
Potassium 76mg 223mg 4%
Omega-3 (ALA) 0.063g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin E 0.71mg 0.47mg 2%
Vitamin B5 0.41mg 0.322mg 2%
Choline 16.5mg 29.5mg 2%
Calories 404kcal 384kcal 1%
Vitamin B6 0.066mg 0.074mg 1%
Polyunsaturated fat 1.421g 1.291g 1%
Protein per 100 calories 5.7g 2.6g N/A
Calories per 10 g protein 177kcal 382kcal N/A
Weight per 100 calories 25g 26g N/A
Unsaturated / Saturated Fat ratio 0.57 5.2 N/A
Net carbs 3.09g 76.99g N/A
Magnesium 27mg 29mg 0%
Sugar 0.48g 2.21g N/A
Vitamin K 2.4µg 2.8µg 0%
Trans fat 0.917g 0.004g N/A
Tryptophan 0.547mg 0.097mg 0%
Threonine 1.044mg 0.25mg 0%
Isoleucine 1.206mg 0.407mg 0%
Leucine 1.939mg 0.757mg 0%
Lysine 1.025mg 0.257mg 0%
Methionine 0.547mg 0.177mg 0%
Phenylalanine 1.074mg 0.52mg 0%
Valine 1.404mg 0.48mg 0%
Histidine 0.547mg 0.22mg 0%
Fructose 0g 0.31g 0%
Omega-3 (EPA) 0.01g 0g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.017g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +127.8%
Contains more FatsFats +1036.9%
Contains more WaterWater +1082.7%
Contains more CarbsCarbs +2501.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +1171.8%
Contains less Sat. FatSaturated fat -97.9%
~equal in Polyunsaturated fat ~1.291g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +165.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.