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Cheese sandwich vs. Almonds — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and almonds

  • Cheese sandwich has more selenium; however, almonds have more copper, vitamin B2, magnesium, manganese, fiber, zinc, phosphorus, and iron.
  • Daily need coverage for copper for almonds is 97% higher.
  • Almonds have 839 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while almonds have 1mg.
  • Cheese sandwich has a higher glycemic index than almonds.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Nuts, almonds.

Infographic

Cheese sandwich vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +492.7%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +31.9%
Contains more PotassiumPotassium +139.5%
Contains more IronIron +41.6%
Contains more CopperCopper +544.4%
Contains more ZincZinc +258.6%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +101.2%

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.
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%
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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74.6%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin B2Vitamin B2 +166.5%
Contains more Vitamin B3Vitamin B3 +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +170.1%
Contains more OtherOther +28.4%
Contains more ProteinProtein +115.8%
Contains more FatsFats +99.7%
Contains more WaterWater +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Mono. FatMonounsaturated fat +204.8%
Contains more Poly. FatPolyunsaturated fat +34.5%
~equal in Saturated fat ~3.802g

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 Almonds
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.16mg 1.031mg 97%
Vitamin B2 0.427mg 1.138mg 55%
Monounsaturated fat 10.351g 31.551g 53%
Magnesium 54mg 270mg 51%
Manganese 1.083mg 2.179mg 48%
Fats 25g 49.93g 38%
Fiber 3.1g 12.5g 38%
Selenium 24.3µg 4.1µg 37%
Sodium 839mg 1mg 36%
Protein 9.8g 21.15g 23%
Polyunsaturated fat 9.166g 12.329g 21%
Zinc 0.87mg 3.12mg 20%
Phosphorus 382mg 481mg 14%
Iron 2.62mg 3.71mg 14%
Vitamin B1 0.358mg 0.205mg 13%
Potassium 306mg 733mg 13%
Carbs 58.2g 21.55g 12%
Vitamin B6 0.261mg 0.137mg 10%
Choline 52.1mg 9%
Calcium 204mg 269mg 7%
Vitamin B12 0.12µg 0µg 5%
Folate 64µg 44µg 5%
Calories 497kcal 579kcal 4%
Vitamin B3 3.185mg 3.618mg 3%
Vitamin B5 0.622mg 0.471mg 3%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Saturated fat 4.129g 3.802g 1%
Net carbs 55.1g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.13mg 0.211mg 0%
Threonine 0.298mg 0.601mg 0%
Isoleucine 0.383mg 0.751mg 0%
Leucine 0.698mg 1.473mg 0%
Lysine 0.344mg 0.568mg 0%
Methionine 0.167mg 0.157mg 0%
Phenylalanine 0.472mg 1.132mg 0%
Valine 0.438mg 0.855mg 0%
Histidine 0.219mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cheese sandwich
78%
Almonds
Minerals Daily Need Coverage Score
85%
Cheese sandwich
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 0.327g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.