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  6. Cheese sandwich vs. Black gram

Cheese sandwich vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and black gram?

  • Cheese sandwich is richer in selenium, yet black gram is richer in copper, iron, fiber, magnesium, folate, zinc, and potassium.
  • Black gram's daily need coverage for copper is 91% higher.
  • Cheese sandwich has 36 times more saturated fat than black gram. Cheese sandwich has 4.129g of saturated fat, while black gram has 0.114g.
  • Black gram has a lower glycemic index than cheese sandwich.

We used Crackers, wheat, sandwich, with cheese filling and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Cheese sandwich vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +47.8%
Contains more SeleniumSelenium +196.3%
Contains more MagnesiumMagnesium +394.4%
Contains more PotassiumPotassium +221.2%
Contains more IronIron +188.9%
Contains more CopperCopper +513.1%
Contains more ZincZinc +285.1%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +41%
~equal in Phosphorus ~379mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B3Vitamin B3 +120.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more FolateFolate +237.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Black gram DV% diff.
Copper 0.16mg 0.981mg 91%
Iron 2.62mg 7.57mg 62%
Fiber 3.1g 18.3g 61%
Polyunsaturated fat 9.166g 1.071g 54%
Magnesium 54mg 267mg 51%
Folate 64µg 216µg 38%
Fats 25g 1.64g 36%
Sodium 839mg 38mg 35%
Protein 9.8g 25.21g 31%
Selenium 24.3µg 8.2µg 29%
Monounsaturated fat 10.351g 0.085g 26%
Zinc 0.87mg 3.35mg 23%
Potassium 306mg 983mg 20%
Manganese 1.083mg 1.527mg 19%
Saturated fat 4.129g 0.114g 18%
Vitamin B2 0.427mg 0.254mg 13%
Vitamin B3 3.185mg 1.447mg 11%
Calories 497kcal 341kcal 8%
Vitamin B1 0.358mg 0.273mg 7%
Calcium 204mg 138mg 7%
Vitamin B5 0.622mg 0.906mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 21µg 1µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B6 0.261mg 0.281mg 2%
Carbs 58.2g 58.99g 0%
Net carbs 55.1g 40.69g N/A
Phosphorus 382mg 379mg 0%
Tryptophan 0.13mg 0.263mg 0%
Threonine 0.298mg 0.875mg 0%
Isoleucine 0.383mg 1.287mg 0%
Leucine 0.698mg 2.089mg 0%
Lysine 0.344mg 1.674mg 0%
Methionine 0.167mg 0.367mg 0%
Phenylalanine 0.472mg 1.473mg 0%
Valine 0.438mg 1.416mg 0%
Histidine 0.219mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1424.4%
Contains more OtherOther +13.1%
Contains more ProteinProtein +157.2%
Contains more WaterWater +237.5%
~equal in Carbs ~58.99g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +12077.6%
Contains more Poly. FatPolyunsaturated fat +755.8%
Contains less Sat. FatSaturated fat -97.2%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.