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  6. Cheese sandwich vs. Blueberry

Cheese sandwich vs. Blueberry — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and blueberries

  • The amount of phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, calcium, and vitamin B3 in cheese sandwich is higher than in blueberries.
  • Cheese sandwich covers your daily need for phosphorus, 53% more than blueberries.
  • Cheese sandwich contains 839 times more sodium than blueberries. While cheese sandwich contains 839mg of sodium, blueberries contain only 1mg.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Blueberries, raw.

Infographic

Cheese sandwich vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +297.4%
Contains more IronIron +835.7%
Contains more CopperCopper +180.7%
Contains more ZincZinc +443.8%
Contains more PhosphorusPhosphorus +3083.3%
Contains more ManganeseManganese +222.3%
Contains more SeleniumSelenium +24200%
Contains less SodiumSodium -99.9%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +867.6%
Contains more Vitamin B2Vitamin B2 +941.5%
Contains more Vitamin B3Vitamin B3 +662%
Contains more Vitamin B5Vitamin B5 +401.6%
Contains more Vitamin B6Vitamin B6 +401.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +966.7%
Contains more Vitamin CVitamin C +546.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Blueberry DV% diff.
Polyunsaturated fat 9.166g 0.146g 60%
Phosphorus 382mg 12mg 53%
Selenium 24.3µg 0.1µg 44%
Fats 25g 0.33g 38%
Sodium 839mg 1mg 36%
Manganese 1.083mg 0.336mg 32%
Vitamin B2 0.427mg 0.041mg 30%
Iron 2.62mg 0.28mg 29%
Vitamin B1 0.358mg 0.037mg 27%
Monounsaturated fat 10.351g 0.047g 26%
Calories 497kcal 57kcal 22%
Calcium 204mg 6mg 20%
Saturated fat 4.129g 0.028g 19%
Protein 9.8g 0.74g 18%
Vitamin B3 3.185mg 0.418mg 17%
Vitamin B6 0.261mg 0.052mg 16%
Vitamin K 19.3µg 16%
Folate 64µg 6µg 15%
Carbs 58.2g 14.49g 15%
Copper 0.16mg 0.057mg 11%
Magnesium 54mg 6mg 11%
Vitamin B5 0.622mg 0.124mg 10%
Vitamin C 1.5mg 9.7mg 9%
Potassium 306mg 77mg 7%
Fructose 4.97g 6%
Zinc 0.87mg 0.16mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin E 0.57mg 4%
Fiber 3.1g 2.4g 3%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 3µg 2%
Choline 6mg 1%
Net carbs 55.1g 12.09g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Tryptophan 0.13mg 0.003mg 0%
Threonine 0.298mg 0.02mg 0%
Isoleucine 0.383mg 0.023mg 0%
Leucine 0.698mg 0.044mg 0%
Lysine 0.344mg 0.013mg 0%
Methionine 0.167mg 0.012mg 0%
Phenylalanine 0.472mg 0.026mg 0%
Valine 0.438mg 0.031mg 0%
Histidine 0.219mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +1224.3%
Contains more FatsFats +7475.8%
Contains more CarbsCarbs +301.7%
Contains more OtherOther +1552.2%
Contains more WaterWater +2531.6%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +21923.4%
Contains more Poly. FatPolyunsaturated fat +6178.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.