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  6. Cheese sandwich vs. Carambola

Cheese sandwich vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and carambola

  • Cheese sandwich has more phosphorus, manganese, selenium, iron, vitamin B2, vitamin B1, and calcium, while carambola has more vitamin C.
  • Cheese sandwich covers your daily need for phosphorus, 53% more than carambola.
  • Cheese sandwich contains 420 times more sodium than carambola. While cheese sandwich contains 839mg of sodium, carambola contains only 2mg.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Carambola, (starfruit), raw.

Infographic

Cheese sandwich vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +6700%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +3175%
Contains more CopperCopper +16.8%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +3083.3%
Contains more ManganeseManganese +2827%
Contains more SeleniumSelenium +3950%
Contains less SodiumSodium -99.8%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +2457.1%
Contains more Vitamin B2Vitamin B2 +2568.8%
Contains more Vitamin B3Vitamin B3 +767.8%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +1435.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +2193.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Carambola DV% diff.
Polyunsaturated fat 9.166g 0.184g 60%
Phosphorus 382mg 12mg 53%
Manganese 1.083mg 0.037mg 45%
Selenium 24.3µg 0.6µg 43%
Fats 25g 0.33g 38%
Vitamin C 1.5mg 34.4mg 37%
Sodium 839mg 2mg 36%
Vitamin B2 0.427mg 0.016mg 32%
Iron 2.62mg 0.08mg 32%
Vitamin B1 0.358mg 0.014mg 29%
Monounsaturated fat 10.351g 0.03g 26%
Calories 497kcal 31kcal 23%
Calcium 204mg 3mg 20%
Saturated fat 4.129g 0.019g 19%
Vitamin B6 0.261mg 0.017mg 19%
Protein 9.8g 1.04g 18%
Vitamin B3 3.185mg 0.367mg 18%
Carbs 58.2g 6.73g 17%
Folate 64µg 12µg 13%
Magnesium 54mg 10mg 10%
Zinc 0.87mg 0.12mg 7%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 133mg 5%
Vitamin B5 0.622mg 0.391mg 5%
Copper 0.16mg 0.137mg 3%
Vitamin A 21µg 3µg 2%
Cholesterol 7mg 0mg 2%
Fiber 3.1g 2.8g 1%
Choline 7.6mg 1%
Vitamin E 0.15mg 1%
Net carbs 55.1g 3.93g N/A
Sugar 3.98g N/A
Tryptophan 0.13mg 0.008mg 0%
Threonine 0.298mg 0.044mg 0%
Isoleucine 0.383mg 0.044mg 0%
Leucine 0.698mg 0.077mg 0%
Lysine 0.344mg 0.077mg 0%
Methionine 0.167mg 0.021mg 0%
Phenylalanine 0.472mg 0.037mg 0%
Valine 0.438mg 0.05mg 0%
Histidine 0.219mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +842.3%
Contains more FatsFats +7475.8%
Contains more CarbsCarbs +764.8%
Contains more OtherOther +630.8%
Contains more WaterWater +2755.6%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +34403.3%
Contains more Poly. FatPolyunsaturated fat +4881.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.