Blackberry vs. Cheese sandwich — In-Depth Nutrition Comparison
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A recap on differences between blackberries and cheese sandwich
- Blackberries have more vitamin C; however, cheese sandwich is higher in phosphorus, selenium, vitamin B2, vitamin B1, iron, manganese, and vitamin B6.
- Cheese sandwich covers your daily phosphorus needs 51% more than blackberries.
- Cheese sandwich contains 14 times less vitamin C than blackberries. Blackberries contain 21mg of vitamin C, while cheese sandwich contains 1.5mg.
- Blackberries have less saturated fat.
- The glycemic index of cheese sandwich is higher.
Food varieties used in this article are Blackberries, raw and Crackers, wheat, sandwich, with cheese filling.
Infographic
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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.
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +603.4% |
| Contains more PotassiumPotassium | +88.9% |
| Contains more IronIron | +322.6% |
| Contains more ZincZinc | +64.2% |
| Contains more PhosphorusPhosphorus | +1636.4% |
| Contains more ManganeseManganese | +67.6% |
| Contains more SeleniumSelenium | +5975% |
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.
| Contains more Vitamin CVitamin C | +1300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +90.9% |
| Contains more Vitamin B1Vitamin B1 | +1690% |
| Contains more Vitamin B2Vitamin B2 | +1542.3% |
| Contains more Vitamin B3Vitamin B3 | +393% |
| Contains more Vitamin B5Vitamin B5 | +125.4% |
| Contains more Vitamin B6Vitamin B6 | +770% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +156% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.28g | 9.166g | 59% |
| Phosphorus | 22mg | 382mg | 51% |
| Selenium | 0.4µg | 24.3µg | 43% |
| Fats | 0.49g | 25g | 38% |
| Sodium | 1mg | 839mg | 36% |
| Vitamin B2 | 0.026mg | 0.427mg | 31% |
| Vitamin B1 | 0.02mg | 0.358mg | 28% |
| Monounsaturated fat | 0.047g | 10.351g | 26% |
| Iron | 0.62mg | 2.62mg | 25% |
| Calories | 43kcal | 497kcal | 23% |
| Vitamin C | 21mg | 1.5mg | 22% |
| Saturated fat | 0.014g | 4.129g | 19% |
| Manganese | 0.646mg | 1.083mg | 19% |
| Vitamin B6 | 0.03mg | 0.261mg | 18% |
| Calcium | 29mg | 204mg | 18% |
| Vitamin K | 19.8µg | 17% | |
| Protein | 1.39g | 9.8g | 17% |
| Carbs | 9.61g | 58.2g | 16% |
| Vitamin B3 | 0.646mg | 3.185mg | 16% |
| Folate | 25µg | 64µg | 10% |
| Fiber | 5.3g | 3.1g | 9% |
| Magnesium | 20mg | 54mg | 8% |
| Vitamin E | 1.17mg | 8% | |
| Vitamin B5 | 0.276mg | 0.622mg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Potassium | 162mg | 306mg | 4% |
| Fructose | 2.4g | 3% | |
| Zinc | 0.53mg | 0.87mg | 3% |
| Cholesterol | 0mg | 7mg | 2% |
| Choline | 8.5mg | 2% | |
| Vitamin A | 11µg | 21µg | 1% |
| Copper | 0.165mg | 0.16mg | 1% |
| Net carbs | 4.31g | 55.1g | N/A |
| Sugar | 4.88g | N/A | |
| Tryptophan | 0.13mg | 0% | |
| Threonine | 0.298mg | 0% | |
| Isoleucine | 0.383mg | 0% | |
| Leucine | 0.698mg | 0% | |
| Lysine | 0.344mg | 0% | |
| Methionine | 0.167mg | 0% | |
| Phenylalanine | 0.472mg | 0% | |
| Valine | 0.438mg | 0% | |
| Histidine | 0.219mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2654.7% |
| Contains more ProteinProtein | +605% |
| Contains more FatsFats | +5002% |
| Contains more CarbsCarbs | +505.6% |
| Contains more OtherOther | +955.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +21923.4% |
| Contains more Poly. FatPolyunsaturated fat | +3173.6% |
