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  6. Cheese sandwich vs. Buckwheat

Cheese sandwich vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and buckwheat

  • The amount of phosphorus, selenium, vitamin B2, manganese, vitamin B1, iron, calcium, and vitamin B6 in cheese sandwich is higher than in buckwheat.
  • Cheese sandwich covers your daily need for phosphorus, 45% more than buckwheat.
  • Cheese sandwich contains 210 times more sodium than buckwheat. While cheese sandwich contains 839mg of sodium, buckwheat contains only 4mg.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Buckwheat groats, roasted, cooked.

Infographic

Cheese sandwich vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +2814.3%
Contains more PotassiumPotassium +247.7%
Contains more IronIron +227.5%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +445.7%
Contains more ManganeseManganese +168.7%
Contains more SeleniumSelenium +1004.5%
Contains less SodiumSodium -99.5%
~equal in Magnesium ~51mg
~equal in Copper ~0.146mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +994.9%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Buckwheat DV% diff.
Polyunsaturated fat 9.166g 0.188g 60%
Phosphorus 382mg 70mg 45%
Selenium 24.3µg 2.2µg 40%
Fats 25g 0.62g 38%
Sodium 839mg 4mg 36%
Vitamin B2 0.427mg 0.039mg 30%
Manganese 1.083mg 0.403mg 30%
Vitamin B1 0.358mg 0.04mg 27%
Monounsaturated fat 10.351g 0.188g 25%
Iron 2.62mg 0.8mg 23%
Calories 497kcal 92kcal 20%
Calcium 204mg 7mg 20%
Saturated fat 4.129g 0.134g 18%
Vitamin B3 3.185mg 0.94mg 14%
Vitamin B6 0.261mg 0.077mg 14%
Protein 9.8g 3.38g 13%
Folate 64µg 14µg 13%
Carbs 58.2g 19.94g 13%
Potassium 306mg 88mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.359mg 5%
Choline 20.1mg 4%
Fiber 3.1g 2.7g 2%
Vitamin K 1.9µg 2%
Vitamin C 1.5mg 0mg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 0µg 2%
Zinc 0.87mg 0.61mg 2%
Copper 0.16mg 0.146mg 2%
Magnesium 54mg 51mg 1%
Vitamin E 0.09mg 1%
Net carbs 55.1g 17.24g N/A
Sugar 0.9g N/A
Tryptophan 0.13mg 0.049mg 0%
Threonine 0.298mg 0.129mg 0%
Isoleucine 0.383mg 0.127mg 0%
Leucine 0.698mg 0.212mg 0%
Lysine 0.344mg 0.172mg 0%
Methionine 0.167mg 0.044mg 0%
Phenylalanine 0.472mg 0.133mg 0%
Valine 0.438mg 0.173mg 0%
Histidine 0.219mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +189.9%
Contains more FatsFats +3932.3%
Contains more CarbsCarbs +191.9%
Contains more OtherOther +783.7%
Contains more WaterWater +2263.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +5405.9%
Contains more Poly. FatPolyunsaturated fat +4775.5%
Contains less Sat. FatSaturated fat -96.8%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.