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  6. Cheese sandwich vs. Pumpernickel bread

Cheese sandwich vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the differences between Cheese sandwich and Pumpernickel bread?

  • Cheese sandwich is higher in Phosphorus, Calcium, Vitamin B6, and Vitamin B2, yet Pumpernickel bread is higher in Copper, Fiber, Manganese, and Folate.
  • Cheese sandwich's daily need coverage for Phosphorus is 29% more.
  • Cheese sandwich has 9 times more Saturated Fat than Pumpernickel bread. While Cheese sandwich has 4.129g of Saturated Fat, Pumpernickel bread has only 0.437g.

We used Crackers, wheat, sandwich, with cheese filling and Bread, pumpernickel types in this article.

Infographic

Cheese sandwich vs Pumpernickel bread 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.
Cheese sandwich
Cheese sandwich
3
:
6
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +200%
Contains more Phosphorus +114.6%
Contains more Potassium +47.1%
Contains less Sodium -29%
Contains more Zinc +70.1%
Contains more Copper +79.4%
Contains more Manganese +20.5%
Equal in Iron - 2.87
Equal in Magnesium - 54
Equal in Selenium - 24.5
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +200%
Contains more Phosphorus +114.6%
Contains more Potassium +47.1%
Contains less Sodium -29%
Contains more Zinc +70.1%
Contains more Copper +79.4%
Contains more Manganese +20.5%
Equal in Iron - 2.87
Equal in Magnesium - 54
Equal in Selenium - 24.5

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.
Cheese sandwich
Cheese sandwich
8
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +107.1%
Contains more Vitamin B12 +∞%
Contains more Folate +45.3%
Equal in Vitamin B1 - 0.327
Equal in Vitamin B3 - 3.091
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%
Pumpernickel 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% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +107.1%
Contains more Vitamin B12 +∞%
Contains more Folate +45.3%
Equal in Vitamin B1 - 0.327
Equal in Vitamin B3 - 3.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Protein +12.6%
Contains more Fats +706.5%
Contains more Carbs +22.5%
Contains more Other +35.7%
Contains more Water +1084.4%
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
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Protein +12.6%
Contains more Fats +706.5%
Contains more Carbs +22.5%
Contains more Other +35.7%
Contains more Water +1084.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +1010.6%
Contains more Polyunsaturated fat +641%
Contains less Saturated Fat -89.4%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +1010.6%
Contains more Polyunsaturated fat +641%
Contains less Saturated Fat -89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pumpernickel bread Opinion
Net carbs 55.1g 41g Cheese sandwich
Protein 9.8g 8.7g Cheese sandwich
Fats 25g 3.1g Cheese sandwich
Carbs 58.2g 47.5g Cheese sandwich
Calories 497kcal 250kcal Cheese sandwich
Sugar 0.53g Cheese sandwich
Fiber 3.1g 6.5g Pumpernickel bread
Calcium 204mg 68mg Cheese sandwich
Iron 2.62mg 2.87mg Pumpernickel bread
Magnesium 54mg 54mg
Phosphorus 382mg 178mg Cheese sandwich
Potassium 306mg 208mg Cheese sandwich
Sodium 839mg 596mg Pumpernickel bread
Zinc 0.87mg 1.48mg Pumpernickel bread
Copper 0.16mg 0.287mg Pumpernickel bread
Manganese 1.083mg 1.305mg Pumpernickel bread
Selenium 24.3µg 24.5µg Pumpernickel bread
Vitamin A 71IU 0IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 0.42mg Pumpernickel bread
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.327mg Cheese sandwich
Vitamin B2 0.427mg 0.305mg Cheese sandwich
Vitamin B3 3.185mg 3.091mg Cheese sandwich
Vitamin B5 0.622mg 0.404mg Cheese sandwich
Vitamin B6 0.261mg 0.126mg Cheese sandwich
Folate 64µg 93µg Pumpernickel bread
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.13mg 0.097mg Cheese sandwich
Threonine 0.298mg 0.267mg Cheese sandwich
Isoleucine 0.383mg 0.334mg Cheese sandwich
Leucine 0.698mg 0.602mg Cheese sandwich
Lysine 0.344mg 0.248mg Cheese sandwich
Methionine 0.167mg 0.155mg Cheese sandwich
Phenylalanine 0.472mg 0.422mg Cheese sandwich
Valine 0.438mg 0.396mg Cheese sandwich
Histidine 0.219mg 0.196mg Cheese sandwich
Cholesterol 7mg 0mg Pumpernickel bread
Saturated Fat 4.129g 0.437g Pumpernickel bread
Monounsaturated Fat 10.351g 0.932g Cheese sandwich
Polyunsaturated fat 9.166g 1.237g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Pumpernickel bread
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
35%
Cheese sandwich
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
85%
Cheese sandwich
78%
Pumpernickel bread

Comparison summary

Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 243mg)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 3.692g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.53g)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.