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  6. Cheese sandwich vs. Taco shells

Cheese sandwich vs. Taco shells — In-Depth Nutrition Comparison

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Summary of differences between Cheese sandwich and Taco shells

  • Cheese sandwich has more Selenium, Vitamin B2, Manganese, Phosphorus, Iron, Vitamin B1, and Calcium, while Taco shells has more Fiber.
  • Cheese sandwich covers your daily need of Selenium 35% more than Taco shells.
  • Cheese sandwich contains 5 times more Vitamin B2 than Taco shells. While Cheese sandwich contains 0.427mg of Vitamin B2, Taco shells contain only 0.08mg.
  • The amount of Sodium in Taco shells are lower.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Taco shells, baked.

Infographic

Cheese sandwich vs Taco shells 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
7
:
3
Taco shells
Taco shells
Contains more Calcium +104%
Contains more Iron +59.8%
Contains more Phosphorus +63.9%
Contains more Potassium +32.5%
Contains more Copper +41.6%
Contains more Manganese +93.4%
Contains more Selenium +406.3%
Contains more Magnesium +53.7%
Contains less Sodium -61.4%
Contains more Zinc +85.1%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Contains more Calcium +104%
Contains more Iron +59.8%
Contains more Phosphorus +63.9%
Contains more Potassium +32.5%
Contains more Copper +41.6%
Contains more Manganese +93.4%
Contains more Selenium +406.3%
Contains more Magnesium +53.7%
Contains less Sodium -61.4%
Contains more Zinc +85.1%

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
Taco shells
Taco shells
Contains more Vitamin A +317.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.7%
Contains more Vitamin B2 +433.8%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +28.6%
Contains more Vitamin B12 +∞%
Equal in Folate - 69
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%
Taco shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 0% 54% 19% 36% 0% 47% 52% 0% 22%
Contains more Vitamin A +317.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.7%
Contains more Vitamin B2 +433.8%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +28.6%
Contains more Vitamin B12 +∞%
Equal in Folate - 69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
3
:
2
Taco shells
Taco shells
Contains more Protein +52.9%
Contains more Fats +14.7%
Contains more Other +99%
Contains more Water +100%
Equal in Carbs - 63.49
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
Taco shells
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Contains more Protein +52.9%
Contains more Fats +14.7%
Contains more Other +99%
Contains more Water +100%
Equal in Carbs - 63.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
3
:
0
Taco shells
Taco shells
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +49.3%
Contains more Polyunsaturated fat +66.8%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +49.3%
Contains more Polyunsaturated fat +66.8%

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 Taco shells
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Taco shells Opinion
Net carbs 55.1g 56.79g Taco shells
Protein 9.8g 6.41g Cheese sandwich
Fats 25g 21.79g Cheese sandwich
Carbs 58.2g 63.49g Taco shells
Calories 497kcal 476kcal Cheese sandwich
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g Cheese sandwich
Fiber 3.1g 6.7g Taco shells
Calcium 204mg 100mg Cheese sandwich
Iron 2.62mg 1.64mg Cheese sandwich
Magnesium 54mg 83mg Taco shells
Phosphorus 382mg 233mg Cheese sandwich
Potassium 306mg 231mg Cheese sandwich
Sodium 839mg 324mg Taco shells
Zinc 0.87mg 1.61mg Taco shells
Copper 0.16mg 0.113mg Cheese sandwich
Manganese 1.083mg 0.56mg Cheese sandwich
Selenium 24.3µg 4.8µg Cheese sandwich
Vitamin A 71IU 17IU Cheese sandwich
Vitamin A RAE 21µg 1µg Cheese sandwich
Vitamin E 0.69mg Taco shells
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.216mg Cheese sandwich
Vitamin B2 0.427mg 0.08mg Cheese sandwich
Vitamin B3 3.185mg 1.867mg Cheese sandwich
Vitamin B5 0.622mg Cheese sandwich
Vitamin B6 0.261mg 0.203mg Cheese sandwich
Folate 64µg 69µg Taco shells
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 8.6µg Taco shells
Tryptophan 0.13mg 0.04mg Cheese sandwich
Threonine 0.298mg 0.227mg Cheese sandwich
Isoleucine 0.383mg 0.22mg Cheese sandwich
Leucine 0.698mg 0.837mg Taco shells
Lysine 0.344mg 0.197mg Cheese sandwich
Methionine 0.167mg 0.18mg Taco shells
Phenylalanine 0.472mg 0.29mg Cheese sandwich
Valine 0.438mg 0.287mg Cheese sandwich
Histidine 0.219mg 0.167mg Cheese sandwich
Cholesterol 7mg 0mg Taco shells
Trans Fat 0.172g Cheese sandwich
Saturated Fat 4.129g 7.105g Cheese sandwich
Monounsaturated Fat 10.351g 6.935g Cheese sandwich
Polyunsaturated fat 9.166g 5.495g Cheese sandwich
Omega-6 - Eicosadienoic acid 0.005g Taco shells
Omega-6 - Linoleic acid 5.097g Taco shells
Omega-6 - Gamma-linoleic acid 0.014g Taco shells
Omega-3 - ALA 0.27g Taco shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Taco shells
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
20%
Taco shells
Minerals Daily Need Coverage Score
85%
Cheese sandwich
49%
Taco shells

Comparison summary

Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Taco shells
Taco shells is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Cheese sandwich
Cheese sandwich is lower in Saturated Fat (difference - 2.976g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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 ($)

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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.