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Pretzel vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Pretzel and Cheese?

  • Pretzel is richer in Iron, Manganese, and Folate, while Cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, and Vitamin A.
  • Cheese's daily need coverage for Saturated Fat is 92% higher.
  • Cheese has 38 times less Manganese than Pretzel. Pretzel has 1.015mg of Manganese, while Cheese has 0.027mg.
  • Pretzel is lower in Saturated Fat.

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

Infographic

Pretzel vs Cheese 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% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +3171.4%
Contains more CopperCopper +420%
Contains more ManganeseManganese +3659.3%
Contains more CalciumCalcium +2529.6%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +255.5%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +547.7%
~equal in Magnesium ~27mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Cheese
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
Contains more CholineCholine +78.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cheese
4
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
Contains more CarbsCarbs +2501.6%
Contains more ProteinProtein +127.8%
Contains more FatsFats +1036.9%
Contains more WaterWater +1082.7%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
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
Contains less Sat. FatSaturated Fat -97.9%
Contains more Mono. FatMonounsaturated Fat +1171.8%
Contains more Poly. FatPolyunsaturated fat +10.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +165.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Cheese
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Cheese Opinion
Calories 384kcal 404kcal Cheese
Protein 10.04g 22.87g Cheese
Fats 2.93g 33.31g Cheese
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 3.09g Pretzel
Carbs 80.39g 3.09g Pretzel
Cholesterol 0mg 99mg Pretzel
Vitamin D 0IU 24IU Cheese
Magnesium 29mg 27mg Pretzel
Calcium 27mg 710mg Cheese
Potassium 223mg 76mg Pretzel
Iron 4.58mg 0.14mg Pretzel
Sugar 2.21g 0.48g Cheese
Fiber 3.4g 0g Pretzel
Copper 0.156mg 0.03mg Pretzel
Zinc 1.04mg 3.64mg Cheese
Starch 72.58g Pretzel
Phosphorus 128mg 455mg Cheese
Sodium 1240mg 653mg Cheese
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.47mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 1.015mg 0.027mg Pretzel
Selenium 4.4µg 28.5µg Cheese
Vitamin B1 0.424mg 0.029mg Pretzel
Vitamin B2 0.332mg 0.428mg Cheese
Vitamin B3 5.27mg 0.059mg Pretzel
Vitamin B5 0.322mg 0.41mg Cheese
Vitamin B6 0.074mg 0.066mg Pretzel
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.8µg 2.4µg Pretzel
Folate 166µg 27µg Pretzel
Trans Fat 0.004g 0.917g Pretzel
Choline 29.5mg 16.5mg Pretzel
Saturated Fat 0.391g 18.867g Pretzel
Monounsaturated Fat 0.727g 9.246g Cheese
Polyunsaturated fat 1.291g 1.421g Cheese
Tryptophan 0.097mg 0.547mg Cheese
Threonine 0.25mg 1.044mg Cheese
Isoleucine 0.407mg 1.206mg Cheese
Leucine 0.757mg 1.939mg Cheese
Lysine 0.257mg 1.025mg Cheese
Methionine 0.177mg 0.547mg Cheese
Phenylalanine 0.52mg 1.074mg Cheese
Valine 0.48mg 1.404mg Cheese
Histidine 0.22mg 0.547mg Cheese
Fructose 0.31g 0g Pretzel
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - ALA 0.063g Pretzel
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Eicosadienoic acid 0g 0.007g Cheese
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Cheese
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
37%
Pretzel
33%
Cheese
Minerals Daily Need Coverage Score
67%
Pretzel
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 18.476g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 587mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 83)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.4)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.