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  6. Wheat Bread vs. Cheese sandwich

Wheat Bread vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are Wheat Bread and Cheese sandwich different?

  • Wheat Bread is richer in Vitamin B3, Iron, Selenium, Manganese, Vitamin B1, and Fiber, while Cheese sandwich is higher in Phosphorus, and Vitamin B6.
  • Cheese sandwich covers your daily need of Phosphorus 28% more than Wheat Bread.
  • Wheat Bread contains 2 times more Vitamin B3 than Cheese sandwich. Wheat Bread contains 6.25mg of Vitamin B3, while Cheese sandwich contains 3.185mg.
  • Wheat Bread is lower in Sodium.

Bread, wheat, toasted and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Wheat Bread vs Cheese sandwich 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.
Wheat Bread
Wheat Bread
7
:
3
Cheese sandwich
Cheese sandwich
Contains more Iron +56.1%
Contains less Sodium -28.4%
Contains more Zinc +69%
Contains more Copper +23.8%
Contains more Manganese +27.1%
Contains more Selenium +37.4%
Contains more Calcium +23.6%
Contains more Phosphorus +103.2%
Contains more Potassium +37.2%
Equal in Magnesium - 54
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Iron +56.1%
Contains less Sodium -28.4%
Contains more Zinc +69%
Contains more Copper +23.8%
Contains more Manganese +27.1%
Contains more Selenium +37.4%
Contains more Calcium +23.6%
Contains more Phosphorus +103.2%
Contains more Potassium +37.2%
Equal in Magnesium - 54

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.
Wheat Bread
Wheat Bread
6
:
6
Cheese sandwich
Cheese sandwich
Contains more Vitamin B1 +22.6%
Contains more Vitamin B3 +96.2%
Contains more Folate +34.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +650%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +70.6%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B3 +96.2%
Contains more Folate +34.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +650%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +70.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Cheese sandwich
Cheese sandwich
Contains more Protein +32.2%
Contains more Water +657.2%
Contains more Fats +485.5%
Contains more Other +37.2%
Equal in Carbs - 58.2
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Protein +32.2%
Contains more Water +657.2%
Contains more Fats +485.5%
Contains more Other +37.2%
Equal in Carbs - 58.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +915.8%
Contains more Polyunsaturated fat +432.9%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +915.8%
Contains more Polyunsaturated fat +432.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Cheese sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Wheat Bread Cheese sandwich Opinion
Net carbs 51.07g 55.1g Cheese sandwich
Protein 12.96g 9.8g Wheat Bread
Fats 4.27g 25g Cheese sandwich
Carbs 55.77g 58.2g Cheese sandwich
Calories 313kcal 497kcal Cheese sandwich
Sugar 6.42g Cheese sandwich
Fiber 4.7g 3.1g Wheat Bread
Calcium 165mg 204mg Cheese sandwich
Iron 4.09mg 2.62mg Wheat Bread
Magnesium 59mg 54mg Wheat Bread
Phosphorus 188mg 382mg Cheese sandwich
Potassium 223mg 306mg Cheese sandwich
Sodium 601mg 839mg Wheat Bread
Zinc 1.47mg 0.87mg Wheat Bread
Copper 0.198mg 0.16mg Wheat Bread
Manganese 1.377mg 1.083mg Wheat Bread
Selenium 33.4µg 24.3µg Wheat Bread
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 1.5mg Cheese sandwich
Vitamin B1 0.439mg 0.358mg Wheat Bread
Vitamin B2 0.382mg 0.427mg Cheese sandwich
Vitamin B3 6.25mg 3.185mg Wheat Bread
Vitamin B5 0.456mg 0.622mg Cheese sandwich
Vitamin B6 0.153mg 0.261mg Cheese sandwich
Folate 86µg 64µg Wheat Bread
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.13mg Cheese sandwich
Threonine 0.299mg 0.298mg Wheat Bread
Isoleucine 0.258mg 0.383mg Cheese sandwich
Leucine 0.461mg 0.698mg Cheese sandwich
Lysine 0.215mg 0.344mg Cheese sandwich
Methionine 0.105mg 0.167mg Cheese sandwich
Phenylalanine 0.315mg 0.472mg Cheese sandwich
Valine 0.31mg 0.438mg Cheese sandwich
Histidine 0.15mg 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Wheat Bread
Saturated Fat 0.989g 4.129g Wheat Bread
Monounsaturated Fat 1.019g 10.351g Cheese sandwich
Polyunsaturated fat 1.72g 9.166g Cheese sandwich
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
35%
Cheese sandwich
Minerals Daily Need Coverage Score
89%
Wheat Bread
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 238mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 3.14g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 6.42g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 6)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.