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Cheese sandwich vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and avocadoes

  • Cheese sandwich has more phosphorus, selenium, manganese, iron, vitamin B1, vitamin B2, and calcium; however, avocadoes are richer in vitamin B5 and fiber.
  • Cheese sandwich covers your daily phosphorus needs 47% more than avocadoes.
  • Avocadoes have 120 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while avocadoes have 7mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of avocadoes is 40.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Avocados, raw, all commercial varieties.

Infographic

Cheese sandwich vs Avocado 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.
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +86.2%
Contains more CalciumCalcium +1600%
Contains more IronIron +376.4%
Contains more ZincZinc +35.9%
Contains more PhosphorusPhosphorus +634.6%
Contains more ManganeseManganese +662.7%
Contains more SeleniumSelenium +5975%
Contains more PotassiumPotassium +58.5%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -99.2%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +434.3%
Contains more Vitamin B2Vitamin B2 +228.5%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more FolateFolate +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +390%
Contains more FatsFats +70.5%
Contains more CarbsCarbs +582.3%
Contains more OtherOther +140.5%
Contains more WaterWater +2188.4%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +404.7%
Contains less Sat. FatSaturated fat -48.5%
~equal in Monounsaturated fat ~9.799g

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Avocado DV% diff.
Polyunsaturated fat 9.166g 1.816g 49%
Phosphorus 382mg 52mg 47%
Selenium 24.3µg 0.4µg 43%
Manganese 1.083mg 0.142mg 41%
Sodium 839mg 7mg 36%
Iron 2.62mg 0.55mg 26%
Vitamin B1 0.358mg 0.067mg 24%
Vitamin B2 0.427mg 0.13mg 23%
Calcium 204mg 12mg 19%
Vitamin K 21µg 18%
Calories 497kcal 160kcal 17%
Carbs 58.2g 8.53g 17%
Fats 25g 14.66g 16%
Protein 9.8g 2g 16%
Vitamin B5 0.622mg 1.389mg 15%
Vitamin E 2.07mg 14%
Fiber 3.1g 6.7g 14%
Vitamin B3 3.185mg 1.738mg 9%
Saturated fat 4.129g 2.126g 9%
Vitamin C 1.5mg 10mg 9%
Magnesium 54mg 29mg 6%
Potassium 306mg 485mg 5%
Vitamin B12 0.12µg 0µg 5%
Folate 64µg 81µg 4%
Copper 0.16mg 0.19mg 3%
Choline 14.2mg 3%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 7µg 2%
Zinc 0.87mg 0.64mg 2%
Monounsaturated fat 10.351g 9.799g 1%
Net carbs 55.1g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Vitamin B6 0.261mg 0.257mg 0%
Tryptophan 0.13mg 0.025mg 0%
Threonine 0.298mg 0.073mg 0%
Isoleucine 0.383mg 0.084mg 0%
Leucine 0.698mg 0.143mg 0%
Lysine 0.344mg 0.132mg 0%
Methionine 0.167mg 0.038mg 0%
Phenylalanine 0.472mg 0.097mg 0%
Valine 0.438mg 0.107mg 0%
Histidine 0.219mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Avocado
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
32%
Avocado
Minerals Daily Need Coverage Score
85%
Cheese sandwich
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.8)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 832mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 2.003g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 14)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.