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  6. Cheese sandwich vs. Broccoli

Cheese sandwich vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and broccoli

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, vitamin B2, iron, and vitamin B3, while broccoli has more vitamin C.
  • Broccoli covers your daily need for vitamin C, 97% more than cheese sandwich.
  • Cheese sandwich contains 106 times more saturated fat than broccoli. While cheese sandwich contains 4.129g of saturated fat, broccoli contains only 0.039g.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of cheese sandwich is 54.

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

Infographic

Cheese sandwich vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +334%
Contains more IronIron +258.9%
Contains more CopperCopper +226.5%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +478.8%
Contains more ManganeseManganese +415.7%
Contains more SeleniumSelenium +872%
Contains less SodiumSodium -96.1%
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +404.2%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +398.4%
Contains more Vitamin B6Vitamin B6 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5846.7%
Contains more Vitamin AVitamin A +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.573mg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Broccoli DV% diff.
Vitamin C 1.5mg 89.2mg 97%
Vitamin K 101.6µg 85%
Polyunsaturated fat 9.166g 0.038g 61%
Phosphorus 382mg 66mg 45%
Selenium 24.3µg 2.5µg 40%
Fats 25g 0.37g 38%
Manganese 1.083mg 0.21mg 38%
Sodium 839mg 33mg 35%
Monounsaturated fat 10.351g 0.011g 26%
Vitamin B1 0.358mg 0.071mg 24%
Vitamin B2 0.427mg 0.117mg 24%
Iron 2.62mg 0.73mg 24%
Calories 497kcal 34kcal 23%
Saturated fat 4.129g 0.039g 19%
Carbs 58.2g 6.64g 17%
Calcium 204mg 47mg 16%
Vitamin B3 3.185mg 0.639mg 16%
Protein 9.8g 2.82g 14%
Copper 0.16mg 0.049mg 12%
Magnesium 54mg 21mg 8%
Vitamin B6 0.261mg 0.175mg 7%
Vitamin E 0.78mg 5%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 0.41mg 4%
Choline 18.7mg 3%
Cholesterol 7mg 0mg 2%
Fiber 3.1g 2.6g 2%
Fructose 0.68g 1%
Vitamin B5 0.622mg 0.573mg 1%
Vitamin A 21µg 31µg 1%
Net carbs 55.1g 4.04g N/A
Potassium 306mg 316mg 0%
Sugar 1.7g N/A
Folate 64µg 63µg 0%
Tryptophan 0.13mg 0.033mg 0%
Threonine 0.298mg 0.088mg 0%
Isoleucine 0.383mg 0.079mg 0%
Leucine 0.698mg 0.129mg 0%
Lysine 0.344mg 0.135mg 0%
Methionine 0.167mg 0.038mg 0%
Phenylalanine 0.472mg 0.117mg 0%
Valine 0.438mg 0.125mg 0%
Histidine 0.219mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +247.5%
Contains more FatsFats +6656.8%
Contains more CarbsCarbs +776.5%
Contains more OtherOther +336.8%
Contains more WaterWater +2690.6%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +94000%
Contains more Poly. FatPolyunsaturated fat +24021.1%
Contains less Sat. FatSaturated fat -99.1%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.