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  6. Cheese sandwich vs. Basil

Cheese sandwich vs. Basil — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and basil?

  • Cheese sandwich is higher in phosphorus, selenium, vitamin B2, vitamin B1, and vitamin B3, yet basil is higher in vitamin A, copper, and vitamin C.
  • Basil's daily need coverage for vitamin A is 104% more.
  • Cheese sandwich has 210 times more sodium than basil. While cheese sandwich has 839mg of sodium, basil has only 4mg.
  • The glycemic index of cheese sandwich is lower.

We used Crackers, wheat, sandwich, with cheese filling and Basil, fresh types in this article.

Infographic

Cheese sandwich vs Basil 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%
Basil
Basil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more CalciumCalcium +15.3%
Contains more PhosphorusPhosphorus +582.1%
Contains more SeleniumSelenium +8000%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +21%
Contains more CopperCopper +140.6%
Contains less SodiumSodium -99.5%
~equal in Potassium ~295mg
~equal in Zinc ~0.81mg
~equal in Manganese ~1.148mg

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%
Basil
Basil
5
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +461.8%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +197.6%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +1157.1%
~equal in Vitamin D ~0µg
~equal in Folate ~68µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Basil DV% diff.
Vitamin K 414.8µg 346%
Polyunsaturated fat 9.166g 0.389g 59%
Phosphorus 382mg 56mg 47%
Selenium 24.3µg 0.3µg 44%
Fats 25g 0.64g 37%
Sodium 839mg 4mg 36%
Vitamin B1 0.358mg 0.034mg 27%
Vitamin B2 0.427mg 0.076mg 27%
Vitamin A 21µg 264µg 27%
Monounsaturated fat 10.351g 0.088g 26%
Copper 0.16mg 0.385mg 25%
Calories 497kcal 23kcal 24%
Carbs 58.2g 2.65g 19%
Saturated fat 4.129g 0.041g 19%
Vitamin C 1.5mg 18mg 18%
Vitamin B3 3.185mg 0.902mg 14%
Protein 9.8g 3.15g 13%
Vitamin B6 0.261mg 0.155mg 8%
Vitamin B5 0.622mg 0.209mg 8%
Iron 2.62mg 3.17mg 7%
Fiber 3.1g 1.6g 6%
Vitamin E 0.8mg 5%
Vitamin B12 0.12µg 0µg 5%
Manganese 1.083mg 1.148mg 3%
Calcium 204mg 177mg 3%
Magnesium 54mg 64mg 2%
Choline 11.4mg 2%
Cholesterol 7mg 0mg 2%
Zinc 0.87mg 0.81mg 1%
Folate 64µg 68µg 1%
Net carbs 55.1g 1.05g N/A
Potassium 306mg 295mg 0%
Sugar 0.3g N/A
Tryptophan 0.13mg 0.039mg 0%
Threonine 0.298mg 0.104mg 0%
Isoleucine 0.383mg 0.104mg 0%
Leucine 0.698mg 0.191mg 0%
Lysine 0.344mg 0.11mg 0%
Methionine 0.167mg 0.036mg 0%
Phenylalanine 0.472mg 0.13mg 0%
Valine 0.438mg 0.127mg 0%
Histidine 0.219mg 0.051mg 0%
Fructose 0.02g 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
Basil
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +3806.3%
Contains more CarbsCarbs +2096.2%
Contains more OtherOther +153.3%
Contains more WaterWater +2776.9%

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
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +11662.5%
Contains more Poly. FatPolyunsaturated fat +2256.3%
Contains less Sat. FatSaturated fat -99%

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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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.