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  6. Pretzel vs. Romano cheese

Pretzel vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between pretzel and romano cheese

  • Pretzel is higher in iron, manganese, folate, vitamin B3, and vitamin B1, yet romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily calcium needs 104% more than pretzel.
  • Pretzel contains 68 times more vitamin B3 than romano cheese. While pretzel contains 5.27mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of saturated fat in pretzel is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Cheese, romano.

Infographic

Pretzel vs Romano 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%
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%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +494.8%
Contains more CopperCopper +420%
Contains less SodiumSodium -13.5%
Contains more ManganeseManganese +4975%
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%

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%
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%
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%
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 +∞%

All nutrients comparison - raw data values

Nutrient Pretzel Romano cheese DV% diff.
Calcium 27mg 1064mg 104%
Phosphorus 128mg 760mg 90%
Saturated fat 0.391g 17.115g 76%
Iron 4.58mg 0.77mg 48%
Vitamin B12 0µg 1.12µg 47%
Protein 10.04g 31.8g 44%
Manganese 1.015mg 0.02mg 43%
Folate 166µg 7µg 40%
Fats 2.93g 26.94g 37%
Cholesterol 0mg 104mg 35%
Vitamin B3 5.27mg 0.077mg 32%
Vitamin B1 0.424mg 0.037mg 32%
Starch 72.58g 30%
Carbs 80.39g 3.63g 26%
Monounsaturated fat 0.727g 7.838g 18%
Selenium 4.4µg 14.5µg 18%
Fiber 3.4g 0g 14%
Copper 0.156mg 0.03mg 14%
Zinc 1.04mg 2.58mg 14%
Vitamin A 0µg 96µg 11%
Sodium 1240mg 1433mg 8%
Polyunsaturated fat 1.291g 0.593g 5%
Potassium 223mg 86mg 4%
Vitamin D 0µg 0.5µg 3%
Magnesium 29mg 41mg 3%
Vitamin D 0IU 20IU 3%
Choline 29.5mg 15.4mg 3%
Vitamin B2 0.332mg 0.37mg 3%
Vitamin E 0.47mg 0.23mg 2%
Vitamin B5 0.322mg 0.424mg 2%
Vitamin C 2.1mg 0mg 2%
Vitamin B6 0.074mg 0.085mg 1%
Calories 384kcal 387kcal 0%
Net carbs 76.99g 3.63g N/A
Sugar 2.21g 0.73g N/A
Vitamin K 2.8µg 2.2µg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.429mg 0%
Threonine 0.25mg 1.171mg 0%
Isoleucine 0.407mg 1.685mg 0%
Leucine 0.757mg 3.071mg 0%
Lysine 0.257mg 2.941mg 0%
Methionine 0.177mg 0.852mg 0%
Phenylalanine 0.52mg 1.71mg 0%
Valine 0.48mg 2.183mg 0%
Histidine 0.22mg 1.231mg 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
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
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
Contains more CarbsCarbs +2114.6%
Contains more ProteinProtein +216.7%
Contains more FatsFats +819.5%
Contains more WaterWater +887.5%
Contains more OtherOther +91.5%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +117.7%
Contains more Mono. FatMonounsaturated fat +978.1%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.