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Pretzel vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between pretzel and goat cheese

  • Pretzel is richer in folate, manganese, iron, and vitamin B1, yet goat cheese is richer in copper, phosphorus, vitamin A, and calcium.
  • Daily need coverage for saturated fat for goat cheese is 101% higher.
  • Pretzel contains 83 times more folate than goat cheese. Pretzel contains 166µg of folate, while goat cheese contains 2µg.
  • Goat cheese contains less sodium.
  • Goat cheese has a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Cheese, goat, semisoft type.

Infographic

Pretzel vs Goat cheese infographic
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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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +182.7%
Contains more ZincZinc +57.6%
Contains more ManganeseManganese +991.4%
Contains more SeleniumSelenium +15.8%
Contains more CalciumCalcium +1003.7%
Contains more CopperCopper +261.5%
Contains more PhosphorusPhosphorus +193%
Contains less SodiumSodium -66.5%
~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 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +80.8%
Contains more Vitamin B1Vitamin B1 +488.9%
Contains more Vitamin B3Vitamin B3 +359.1%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin KVitamin K +12%
Contains more FolateFolate +8200%
Contains more CholineCholine +91.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pretzel Goat cheese DV% diff.
Saturated fat 0.391g 20.639g 92%
Vitamin A 0µg 407µg 45%
Copper 0.156mg 0.564mg 45%
Fats 2.93g 29.84g 41%
Folate 166µg 2µg 41%
Manganese 1.015mg 0.093mg 40%
Iron 4.58mg 1.62mg 37%
Sodium 1240mg 415mg 36%
Phosphorus 128mg 375mg 35%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.072mg 29%
Carbs 80.39g 0.12g 27%
Calcium 27mg 298mg 27%
Vitamin B3 5.27mg 1.148mg 26%
Vitamin B2 0.332mg 0.676mg 26%
Cholesterol 0mg 79mg 26%
Protein 10.04g 21.58g 23%
Monounsaturated fat 0.727g 6.808g 15%
Fiber 3.4g 0g 14%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 1.291g 0.709g 4%
Zinc 1.04mg 0.66mg 3%
Choline 29.5mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B5 0.322mg 0.19mg 3%
Potassium 223mg 158mg 2%
Vitamin C 2.1mg 0mg 2%
Calories 384kcal 364kcal 1%
Vitamin B6 0.074mg 0.06mg 1%
Selenium 4.4µg 3.8µg 1%
Vitamin E 0.47mg 0.26mg 1%
Net carbs 76.99g 0.12g N/A
Magnesium 29mg 29mg 0%
Sugar 2.21g 0.12g N/A
Vitamin K 2.8µg 2.5µg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.227mg 0%
Threonine 0.25mg 0.805mg 0%
Isoleucine 0.407mg 0.893mg 0%
Leucine 0.757mg 1.861mg 0%
Lysine 0.257mg 1.549mg 0%
Methionine 0.177mg 0.575mg 0%
Phenylalanine 0.52mg 0.859mg 0%
Valine 0.48mg 1.485mg 0%
Histidine 0.22mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +66891.7%
Contains more OtherOther +19.4%
Contains more ProteinProtein +114.9%
Contains more FatsFats +918.4%
Contains more WaterWater +1354.3%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +82.1%
Contains more Mono. FatMonounsaturated fat +836.5%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.