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Banana vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between bananas and cheese sandwich

  • The amount of phosphorus, selenium, manganese, iron, vitamin B1, vitamin B2, calcium, and vitamin B3 in cheese sandwich is higher than in bananas.
  • Cheese sandwich covers your daily need for phosphorus, 51% more than bananas.
  • The amount of saturated fat in bananas is lower.

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

Infographic

Banana 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.
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 more PotassiumPotassium +17%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +3980%
Contains more IronIron +907.7%
Contains more CopperCopper +105.1%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +1636.4%
Contains more ManganeseManganese +301.1%
Contains more SeleniumSelenium +2330%

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.
Banana
Banana
5
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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 +480%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +1054.8%
Contains more Vitamin B2Vitamin B2 +484.9%
Contains more Vitamin B3Vitamin B3 +378.9%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +220%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Banana Cheese sandwich DV% diff.
Polyunsaturated fat 0.073g 9.166g 61%
Phosphorus 22mg 382mg 51%
Selenium 1µg 24.3µg 42%
Fats 0.33g 25g 38%
Sodium 1mg 839mg 36%
Manganese 0.27mg 1.083mg 35%
Iron 0.26mg 2.62mg 30%
Vitamin B1 0.031mg 0.358mg 27%
Vitamin B2 0.073mg 0.427mg 27%
Monounsaturated fat 0.032g 10.351g 26%
Calories 89kcal 497kcal 20%
Calcium 5mg 204mg 20%
Saturated fat 0.112g 4.129g 18%
Protein 1.09g 9.8g 17%
Vitamin B3 0.665mg 3.185mg 16%
Carbs 22.84g 58.2g 12%
Folate 20µg 64µg 11%
Copper 0.078mg 0.16mg 9%
Vitamin C 8.7mg 1.5mg 8%
Vitamin B6 0.367mg 0.261mg 8%
Zinc 0.15mg 0.87mg 7%
Fructose 4.85g 6%
Magnesium 27mg 54mg 6%
Vitamin B5 0.334mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Cholesterol 0mg 7mg 2%
Starch 5.38g 2%
Fiber 2.6g 3.1g 2%
Vitamin A 3µg 21µg 2%
Choline 9.8mg 2%
Potassium 358mg 306mg 2%
Vitamin E 0.1mg 1%
Net carbs 20.24g 55.1g N/A
Sugar 12.23g N/A
Vitamin K 0.5µg 0%
Tryptophan 0.009mg 0.13mg 0%
Threonine 0.028mg 0.298mg 0%
Isoleucine 0.028mg 0.383mg 0%
Leucine 0.068mg 0.698mg 0%
Lysine 0.05mg 0.344mg 0%
Methionine 0.008mg 0.167mg 0%
Phenylalanine 0.049mg 0.472mg 0%
Valine 0.047mg 0.438mg 0%
Histidine 0.077mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 +2240.9%
Contains more ProteinProtein +799.1%
Contains more FatsFats +7475.8%
Contains more CarbsCarbs +154.8%
Contains more OtherOther +357.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -97.3%
Contains more Mono. FatMonounsaturated fat +32246.9%
Contains more Poly. FatPolyunsaturated fat +12456.2%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.