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  6. Gouda cheese vs. Pretzel

Gouda cheese vs. Pretzel — In-Depth Nutrition Comparison

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How are gouda cheese and pretzel different?

  • Gouda cheese is higher in calcium, vitamin B1,2, and phosphorus; however, pretzel is richer in iron, manganese, folate, vitamin B1, and vitamin B3.
  • Daily need coverage for saturated fat for gouda cheese is 86% higher.
  • Pretzel has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than pretzel (83).

Cheese, gouda and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Gouda 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 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 CalciumCalcium +2492.6%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +326.6%
Contains less SodiumSodium -34%
Contains more SeleniumSelenium +229.5%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +1808.3%
Contains more CopperCopper +333.3%
Contains more ManganeseManganese +9127.3%
~equal in Magnesium ~29mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +95.8%
Contains more Vitamin B1Vitamin B1 +1313.3%
Contains more Vitamin B3Vitamin B3 +8265.1%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +690.5%
Contains more CholineCholine +91.6%
~equal in Vitamin B2 ~0.332mg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B6 ~0.074mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Pretzel DV% diff.
Saturated fat 17.614g 0.391g 78%
Calcium 700mg 27mg 67%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 128mg 60%
Iron 0.24mg 4.58mg 54%
Manganese 0.011mg 1.015mg 44%
Fats 27.44g 2.93g 38%
Cholesterol 114mg 0mg 38%
Folate 21µg 166µg 36%
Vitamin B3 0.063mg 5.27mg 33%
Vitamin B1 0.03mg 0.424mg 33%
Protein 24.94g 10.04g 30%
Starch 72.58g 30%
Zinc 3.9mg 1.04mg 26%
Carbs 2.22g 80.39g 26%
Selenium 14.5µg 4.4µg 18%
Monounsaturated fat 7.747g 0.727g 18%
Sodium 819mg 1240mg 18%
Vitamin A 165µg 0µg 18%
Fiber 0g 3.4g 14%
Copper 0.036mg 0.156mg 13%
Polyunsaturated fat 0.657g 1.291g 4%
Vitamin D 20IU 0IU 3%
Potassium 121mg 223mg 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 29.5mg 3%
Vitamin E 0.24mg 0.47mg 2%
Vitamin C 0mg 2.1mg 2%
Calories 356kcal 384kcal 1%
Net carbs 2.22g 76.99g N/A
Magnesium 29mg 29mg 0%
Sugar 2.22g 2.21g N/A
Vitamin B2 0.334mg 0.332mg 0%
Vitamin B5 0.34mg 0.322mg 0%
Vitamin B6 0.08mg 0.074mg 0%
Vitamin K 2.3µg 2.8µg 0%
Trans fat 0.004g N/A
Tryptophan 0.352mg 0.097mg 0%
Threonine 0.93mg 0.25mg 0%
Isoleucine 1.306mg 0.407mg 0%
Leucine 2.564mg 0.757mg 0%
Lysine 2.654mg 0.257mg 0%
Methionine 0.719mg 0.177mg 0%
Phenylalanine 1.431mg 0.52mg 0%
Valine 1.806mg 0.48mg 0%
Histidine 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +148.4%
Contains more FatsFats +836.5%
Contains more WaterWater +1224.6%
Contains more OtherOther +12.3%
Contains more CarbsCarbs +3521.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +965.6%
Contains less Sat. FatSaturated fat -97.8%
Contains more Poly. FatPolyunsaturated fat +96.5%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.