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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.

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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 +∞%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Romano cheese Opinion
Calories 384kcal 387kcal Romano cheese
Protein 10.04g 31.8g Romano cheese
Fats 2.93g 26.94g Romano cheese
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 3.63g Pretzel
Carbs 80.39g 3.63g Pretzel
Cholesterol 0mg 104mg Pretzel
Vitamin D 0IU 20IU Romano cheese
Magnesium 29mg 41mg Romano cheese
Calcium 27mg 1064mg Romano cheese
Potassium 223mg 86mg Pretzel
Iron 4.58mg 0.77mg Pretzel
Sugar 2.21g 0.73g Romano cheese
Fiber 3.4g 0g Pretzel
Copper 0.156mg 0.03mg Pretzel
Zinc 1.04mg 2.58mg Romano cheese
Starch 72.58g Pretzel
Phosphorus 128mg 760mg Romano cheese
Sodium 1240mg 1433mg Pretzel
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.47mg 0.23mg Pretzel
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.015mg 0.02mg Pretzel
Selenium 4.4µg 14.5µg Romano cheese
Vitamin B1 0.424mg 0.037mg Pretzel
Vitamin B2 0.332mg 0.37mg Romano cheese
Vitamin B3 5.27mg 0.077mg Pretzel
Vitamin B5 0.322mg 0.424mg Romano cheese
Vitamin B6 0.074mg 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.8µg 2.2µg Pretzel
Folate 166µg 7µg Pretzel
Trans Fat 0.004g Romano cheese
Choline 29.5mg 15.4mg Pretzel
Saturated Fat 0.391g 17.115g Pretzel
Monounsaturated Fat 0.727g 7.838g Romano cheese
Polyunsaturated fat 1.291g 0.593g Pretzel
Tryptophan 0.097mg 0.429mg Romano cheese
Threonine 0.25mg 1.171mg Romano cheese
Isoleucine 0.407mg 1.685mg Romano cheese
Leucine 0.757mg 3.071mg Romano cheese
Lysine 0.257mg 2.941mg Romano cheese
Methionine 0.177mg 0.852mg Romano cheese
Phenylalanine 0.52mg 1.71mg Romano cheese
Valine 0.48mg 2.183mg Romano cheese
Histidine 0.22mg 1.231mg Romano cheese
Fructose 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Romano 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
27%
Romano cheese
Minerals Daily Need Coverage Score
67%
Pretzel
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 16.724g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $2.2)
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. 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.