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  6. Cheese sandwich vs. Rye bread

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

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Summary of differences between Cheese sandwich and Rye bread

  • Cheese sandwich has more Phosphorus, Vitamin B6, Calcium, Manganese, and Vitamin B2, while Rye bread has more Selenium, Folate, and Fiber.
  • Cheese sandwich covers your daily need of Phosphorus 37% more than Rye bread.
  • Cheese sandwich contains 7 times more Saturated Fat than Rye bread. While Cheese sandwich contains 4.129g of Saturated Fat, Rye bread contains only 0.626g.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Bread, rye.

Infographic

Cheese sandwich vs Rye 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
5
:
5
Rye bread
Rye bread
Contains more Calcium +179.5%
Contains more Magnesium +35%
Contains more Phosphorus +205.6%
Contains more Potassium +84.3%
Contains more Manganese +31.4%
Contains less Sodium -28.1%
Contains more Zinc +31%
Contains more Copper +16.3%
Contains more Selenium +27.2%
Equal in Iron - 2.83
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +179.5%
Contains more Magnesium +35%
Contains more Phosphorus +205.6%
Contains more Potassium +84.3%
Contains more Manganese +31.4%
Contains less Sodium -28.1%
Contains more Zinc +31%
Contains more Copper +16.3%
Contains more Selenium +27.2%
Equal in Iron - 2.83

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
6
:
6
Rye bread
Rye bread
Contains more Vitamin A +914.3%
Contains more Vitamin C +275%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +248%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +19.5%
Contains more Folate +71.9%
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%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin A +914.3%
Contains more Vitamin C +275%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +248%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +19.5%
Contains more Folate +71.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Rye bread
Rye bread
Contains more Protein +15.3%
Contains more Fats +657.6%
Contains more Carbs +20.5%
Contains more Other +46.2%
Contains more Water +1065.6%
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +15.3%
Contains more Fats +657.6%
Contains more Carbs +20.5%
Contains more Other +46.2%
Contains more Water +1065.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +1047.2%
Contains less Saturated Fat -84.8%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +1047.2%
Contains less Saturated Fat -84.8%

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 Rye bread
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Rye bread Opinion
Net carbs 55.1g 42.5g Cheese sandwich
Protein 9.8g 8.5g Cheese sandwich
Fats 25g 3.3g Cheese sandwich
Carbs 58.2g 48.3g Cheese sandwich
Calories 497kcal 259kcal Cheese sandwich
Sugar 3.85g Cheese sandwich
Fiber 3.1g 5.8g Rye bread
Calcium 204mg 73mg Cheese sandwich
Iron 2.62mg 2.83mg Rye bread
Magnesium 54mg 40mg Cheese sandwich
Phosphorus 382mg 125mg Cheese sandwich
Potassium 306mg 166mg Cheese sandwich
Sodium 839mg 603mg Rye bread
Zinc 0.87mg 1.14mg Rye bread
Copper 0.16mg 0.186mg Rye bread
Manganese 1.083mg 0.824mg Cheese sandwich
Selenium 24.3µg 30.9µg Rye bread
Vitamin A 71IU 7IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 0.33mg Rye bread
Vitamin C 1.5mg 0.4mg Cheese sandwich
Vitamin B1 0.358mg 0.434mg Rye bread
Vitamin B2 0.427mg 0.335mg Cheese sandwich
Vitamin B3 3.185mg 3.805mg Rye bread
Vitamin B5 0.622mg 0.44mg Cheese sandwich
Vitamin B6 0.261mg 0.075mg Cheese sandwich
Folate 64µg 110µg Rye bread
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 1.2µg Rye bread
Tryptophan 0.13mg 0.096mg Cheese sandwich
Threonine 0.298mg 0.255mg Cheese sandwich
Isoleucine 0.383mg 0.319mg Cheese sandwich
Leucine 0.698mg 0.579mg Cheese sandwich
Lysine 0.344mg 0.233mg Cheese sandwich
Methionine 0.167mg 0.139mg Cheese sandwich
Phenylalanine 0.472mg 0.411mg Cheese sandwich
Valine 0.438mg 0.379mg Cheese sandwich
Histidine 0.219mg 0.182mg Cheese sandwich
Cholesterol 7mg 0mg Rye bread
Saturated Fat 4.129g 0.626g Rye bread
Monounsaturated Fat 10.351g 1.311g Cheese sandwich
Polyunsaturated fat 9.166g 0.799g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Rye 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
33%
Rye bread
Minerals Daily Need Coverage Score
85%
Cheese sandwich
67%
Rye bread

Comparison summary

Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 236mg)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 3.503g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 6)
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.
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.