Cereal vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between cereal and cheese sandwich

Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, while cheese sandwich has more phosphorus and selenium.
Cereal's daily need coverage for vitamin B1 is 494% higher.
Cheese sandwich contains 39 times less vitamin A than cereal. Cereal contains 2792IU of vitamin A, while cheese sandwich contains 71IU.
Cheese sandwich has a lower glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Crackers, wheat, sandwich, with cheese filling.

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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.

Cereal

Cheese sandwich

Contains more IronIron	+1200%
Contains more ZincZinc	+773.6%

Contains more MagnesiumMagnesium	+184.2%
Contains more CalciumCalcium	+1940%
Contains more PotassiumPotassium	+191.4%
Contains more CopperCopper	+16.8%
Contains more PhosphorusPhosphorus	+396.1%
Contains more ManganeseManganese	+37.1%
Contains more SeleniumSelenium	+285.7%

~equal in Sodium ~839mg

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.

Cereal

Cheese sandwich

Contains more Vitamin CVitamin C	+2466.7%
Contains more Vitamin AVitamin A	+3776.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1656.4%
Contains more Vitamin B2Vitamin B2	+806.3%
Contains more Vitamin B3Vitamin B3	+830%
Contains more Vitamin B6Vitamin B6	+2193.5%

Contains more Vitamin B5Vitamin B5

+175.2%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.358mg	494%
Vitamin B6	5.986mg	0.261mg	440%
Iron	34.06mg	2.62mg	393%
Vitamin B2	3.87mg	0.427mg	265%
Vitamin B3	29.62mg	3.185mg	165%
Vitamin A	814µg	21µg	88%
Zinc	7.6mg	0.87mg	61%
Polyunsaturated fat	0.354g	9.166g	59%
Phosphorus	77mg	382mg	44%
Vitamin C	38.5mg	1.5mg	41%
Fats	1.08g	25g	37%
Selenium	6.3µg	24.3µg	33%
Monounsaturated fat	0.204g	10.351g	25%
Calcium	10mg	204mg	19%
Saturated fat	0.26g	4.129g	18%
Folate		64µg	16%
Manganese	0.79mg	1.083mg	13%
Carbs	86.85g	58.2g	10%
Magnesium	19mg	54mg	8%
Vitamin B5	0.226mg	0.622mg	8%
Fiber	1.4g	3.1g	7%
Protein	6.06g	9.8g	7%
Calories	378kcal	497kcal	6%
Potassium	105mg	306mg	6%
Vitamin B12		0.12µg	5%
Copper	0.137mg	0.16mg	3%
Sodium	795mg	839mg	2%
Cholesterol		7mg	2%
Vitamin E	0.08mg		1%
Net carbs	85.45g	55.1g	N/A
Sugar	10.35g		N/A
Tryptophan	0.066mg	0.13mg	0%
Threonine	0.241mg	0.298mg	0%
Isoleucine	0.26mg	0.383mg	0%
Leucine	0.767mg	0.698mg	0%
Lysine	0.113mg	0.344mg	0%
Methionine	0.13mg	0.167mg	0%
Phenylalanine	0.365mg	0.472mg	0%
Valine	0.344mg	0.438mg	0%
Histidine	0.162mg	0.219mg	0%
Fructose	0.26g		0%