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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, folate, and vitamin B1, while cheese is higher in calcium, phosphorus, vitamin B12, and selenium.
  • 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.
  • Pretzel has a higher glycemic index (83) than cheese (0).

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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.1%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pretzel Cheese DV% diff.
Saturated fat 0.391g 18.867g 84%
Calcium 27mg 710mg 68%
Iron 4.58mg 0.14mg 56%
Fats 2.93g 33.31g 47%
Phosphorus 128mg 455mg 47%
Vitamin B12 0µg 1.1µg 46%
Selenium 4.4µg 28.5µg 44%
Manganese 1.015mg 0.027mg 43%
Vitamin A 0µg 330µg 37%
Folate 166µg 27µg 35%
Cholesterol 0mg 99mg 33%
Vitamin B1 0.424mg 0.029mg 33%
Vitamin B3 5.27mg 0.059mg 33%
Starch 72.58g 30%
Protein 10.04g 22.87g 26%
Carbs 80.39g 3.09g 26%
Sodium 1240mg 653mg 26%
Zinc 1.04mg 3.64mg 24%
Monounsaturated fat 0.727g 9.246g 21%
Fiber 3.4g 0g 14%
Copper 0.156mg 0.03mg 14%
Vitamin B2 0.332mg 0.428mg 7%
Potassium 223mg 76mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin C 2.1mg 0mg 2%
Vitamin E 0.47mg 0.71mg 2%
Vitamin B5 0.322mg 0.41mg 2%
Choline 29.5mg 16.5mg 2%
Calories 384kcal 404kcal 1%
Vitamin B6 0.074mg 0.066mg 1%
Polyunsaturated fat 1.291g 1.421g 1%
Protein per 100 calories 2.6g 5.7g N/A
Calories per 10 g protein 382kcal 177kcal N/A
Weight per 100 calories 26g 25g N/A
Unsaturated / Saturated Fat ratio 5.2 0.57 N/A
Net carbs 76.99g 3.09g N/A
Magnesium 29mg 27mg 0%
Sugar 2.21g 0.48g N/A
Vitamin K 2.8µg 2.4µg 0%
Trans fat 0.004g 0.917g N/A
Tryptophan 0.097mg 0.547mg 0%
Threonine 0.25mg 1.044mg 0%
Isoleucine 0.407mg 1.206mg 0%
Leucine 0.757mg 1.939mg 0%
Lysine 0.257mg 1.025mg 0%
Methionine 0.177mg 0.547mg 0%
Phenylalanine 0.52mg 1.074mg 0%
Valine 0.48mg 1.404mg 0%
Histidine 0.22mg 0.547mg 0%
Fructose 0.31g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Cheese
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
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
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

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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. 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.