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Apple vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between apples and cheese sandwich?

  • Apples have less phosphorus, manganese, selenium, iron, vitamin B2, vitamin B1, calcium, and vitamin B3 than cheese sandwich.
  • Cheese sandwich's daily need coverage for phosphorus is 53% higher.
  • Apples contain less saturated fat.
  • Apples have a lower glycemic index than cheese sandwich.

We used Apples, raw, with skin and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +186%
Contains more IronIron +2083.3%
Contains more CopperCopper +492.6%
Contains more ZincZinc +2075%
Contains more PhosphorusPhosphorus +3372.7%
Contains more ManganeseManganese +2994.3%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +206.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +2005.9%
Contains more Vitamin B2Vitamin B2 +1542.3%
Contains more Vitamin B3Vitamin B3 +3400%
Contains more Vitamin B5Vitamin B5 +919.7%
Contains more Vitamin B6Vitamin B6 +536.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2033.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Apple Cheese sandwich DV% diff.
Polyunsaturated fat 0.051g 9.166g 61%
Phosphorus 11mg 382mg 53%
Manganese 0.035mg 1.083mg 46%
Selenium 0µg 24.3µg 44%
Fats 0.17g 25g 38%
Sodium 1mg 839mg 36%
Iron 0.12mg 2.62mg 31%
Vitamin B2 0.026mg 0.427mg 31%
Vitamin B1 0.017mg 0.358mg 28%
Monounsaturated fat 0.007g 10.351g 26%
Calories 52kcal 497kcal 22%
Calcium 6mg 204mg 20%
Vitamin B3 0.091mg 3.185mg 19%
Saturated fat 0.028g 4.129g 19%
Protein 0.26g 9.8g 19%
Vitamin B6 0.041mg 0.261mg 17%
Copper 0.027mg 0.16mg 15%
Folate 3µg 64µg 15%
Carbs 13.81g 58.2g 15%
Magnesium 5mg 54mg 12%
Vitamin B5 0.061mg 0.622mg 11%
Zinc 0.04mg 0.87mg 8%
Fructose 5.9g 7%
Potassium 107mg 306mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 4.6mg 1.5mg 3%
Fiber 2.4g 3.1g 3%
Cholesterol 0mg 7mg 2%
Vitamin K 2.2µg 2%
Vitamin A 3µg 21µg 2%
Choline 3.4mg 1%
Vitamin E 0.18mg 1%
Net carbs 11.41g 55.1g N/A
Sugar 10.39g N/A
Starch 0.05g 0%
Tryptophan 0.001mg 0.13mg 0%
Threonine 0.006mg 0.298mg 0%
Isoleucine 0.006mg 0.383mg 0%
Leucine 0.013mg 0.698mg 0%
Lysine 0.012mg 0.344mg 0%
Methionine 0.001mg 0.167mg 0%
Phenylalanine 0.006mg 0.472mg 0%
Valine 0.012mg 0.438mg 0%
Histidine 0.005mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
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 WaterWater +2573.8%
Contains more ProteinProtein +3669.2%
Contains more FatsFats +14605.9%
Contains more CarbsCarbs +321.4%
Contains more OtherOther +1800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +147771.4%
Contains more Poly. FatPolyunsaturated fat +17872.5%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.