Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Cheese sandwich
  5. Compare
  6. Cheese sandwich vs. Arugula

Cheese sandwich vs. Arugula — In-Depth Nutrition Comparison

Compare

Important differences between cheese sandwich and arugula

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, vitamin B1, and vitamin B3; however, arugula has more vitamin A and vitamin C.
  • Cheese sandwich's daily need coverage for phosphorus is 47% more.
  • Cheese sandwich has 81 times more selenium than arugula. Cheese sandwich has 24.3µg of selenium, while arugula has 0.3µg.
  • Arugula is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than arugula.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Arugula, raw.

Infographic

Cheese sandwich vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +27.5%
Contains more IronIron +79.5%
Contains more CopperCopper +110.5%
Contains more ZincZinc +85.1%
Contains more PhosphorusPhosphorus +634.6%
Contains more ManganeseManganese +237.4%
Contains more SeleniumSelenium +8000%
Contains more PotassiumPotassium +20.6%
Contains less SodiumSodium -96.8%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +713.6%
Contains more Vitamin B2Vitamin B2 +396.5%
Contains more Vitamin B3Vitamin B3 +944.3%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +466.7%
Contains more FolateFolate +51.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Arugula DV% diff.
Vitamin K 108.6µg 91%
Polyunsaturated fat 9.166g 0.319g 59%
Phosphorus 382mg 52mg 47%
Selenium 24.3µg 0.3µg 44%
Fats 25g 0.66g 37%
Sodium 839mg 27mg 35%
Manganese 1.083mg 0.321mg 33%
Vitamin B1 0.358mg 0.044mg 26%
Monounsaturated fat 10.351g 0.049g 26%
Vitamin B2 0.427mg 0.086mg 26%
Calories 497kcal 25kcal 24%
Vitamin B3 3.185mg 0.305mg 18%
Saturated fat 4.129g 0.086g 18%
Carbs 58.2g 3.65g 18%
Iron 2.62mg 1.46mg 15%
Vitamin C 1.5mg 15mg 15%
Protein 9.8g 2.58g 14%
Vitamin B6 0.261mg 0.073mg 14%
Vitamin A 21µg 119µg 11%
Copper 0.16mg 0.076mg 9%
Folate 64µg 97µg 8%
Fiber 3.1g 1.6g 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.437mg 4%
Calcium 204mg 160mg 4%
Zinc 0.87mg 0.47mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Cholesterol 7mg 0mg 2%
Magnesium 54mg 47mg 2%
Potassium 306mg 369mg 2%
Net carbs 55.1g 2.05g N/A
Sugar 2.05g 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +279.8%
Contains more FatsFats +3687.9%
Contains more CarbsCarbs +1494.5%
Contains more OtherOther +171.4%
Contains more WaterWater +2765.9%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +21024.5%
Contains more Poly. FatPolyunsaturated fat +2773.4%
Contains less Sat. FatSaturated fat -97.9%

People also compare

Cheese sandwich
Cheese sandwich vs Croissant
Croissant
Cheese sandwich
Cheese sandwich vs Crouton
Crouton
Cheese sandwich
Cheese sandwich vs Danish pastry
Danish pastry
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.