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  6. Cheese sandwich vs. Blackberry

Cheese sandwich vs. Blackberry — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and blackberries

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, vitamin B1, iron, manganese, and vitamin B6; however, blackberries are higher in vitamin C.
  • Cheese sandwich covers your daily phosphorus needs 51% more than blackberries.
  • Blackberries contain 839 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while blackberries contain 1mg.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Blackberries, raw.

Infographic

Cheese sandwich vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +603.4%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +322.6%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +1636.4%
Contains more ManganeseManganese +67.6%
Contains more SeleniumSelenium +5975%
Contains less SodiumSodium -99.9%
~equal in Copper ~0.165mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +90.9%
Contains more Vitamin B1Vitamin B1 +1690%
Contains more Vitamin B2Vitamin B2 +1542.3%
Contains more Vitamin B3Vitamin B3 +393%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin B6Vitamin B6 +770%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +156%
Contains more Vitamin CVitamin C +1300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Blackberry DV% diff.
Polyunsaturated fat 9.166g 0.28g 59%
Phosphorus 382mg 22mg 51%
Selenium 24.3µg 0.4µg 43%
Fats 25g 0.49g 38%
Sodium 839mg 1mg 36%
Vitamin B2 0.427mg 0.026mg 31%
Vitamin B1 0.358mg 0.02mg 28%
Monounsaturated fat 10.351g 0.047g 26%
Iron 2.62mg 0.62mg 25%
Calories 497kcal 43kcal 23%
Vitamin C 1.5mg 21mg 22%
Saturated fat 4.129g 0.014g 19%
Manganese 1.083mg 0.646mg 19%
Vitamin B6 0.261mg 0.03mg 18%
Calcium 204mg 29mg 18%
Vitamin K 19.8µg 17%
Protein 9.8g 1.39g 17%
Carbs 58.2g 9.61g 16%
Vitamin B3 3.185mg 0.646mg 16%
Folate 64µg 25µg 10%
Fiber 3.1g 5.3g 9%
Magnesium 54mg 20mg 8%
Vitamin E 1.17mg 8%
Vitamin B5 0.622mg 0.276mg 7%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 162mg 4%
Fructose 2.4g 3%
Zinc 0.87mg 0.53mg 3%
Cholesterol 7mg 0mg 2%
Choline 8.5mg 2%
Vitamin A 21µg 11µg 1%
Copper 0.16mg 0.165mg 1%
Net carbs 55.1g 4.31g N/A
Sugar 4.88g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +605%
Contains more FatsFats +5002%
Contains more CarbsCarbs +505.6%
Contains more OtherOther +955.6%
Contains more WaterWater +2654.7%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +21923.4%
Contains more Poly. FatPolyunsaturated fat +3173.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.