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Cheese sandwich vs. Apple — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and apples?

  • 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 sodium.
  • Apples have a lower glycemic index than cheese sandwich.

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

Infographic

Cheese sandwich vs Apple 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%
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%
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 +∞%
Contains less SodiumSodium -99.9%

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%
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%
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%
Contains more Vitamin CVitamin C +206.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

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
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
Contains more ProteinProtein +3669.2%
Contains more FatsFats +14605.9%
Contains more CarbsCarbs +321.4%
Contains more OtherOther +1800%
Contains more WaterWater +2573.8%

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
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
Contains more Mono. FatMonounsaturated fat +147771.4%
Contains more Poly. FatPolyunsaturated fat +17872.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.