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  6. Cheese sandwich vs. Chard raw

Cheese sandwich vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and chard raw

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, vitamin B2, and vitamin B3; however, chard raw is richer in vitamin A and vitamin C.
  • Chard raw covers your daily vitamin A needs 121% more than cheese sandwich.
  • Chard raw has 138 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while chard raw has 0.03g.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Chard, swiss, raw.

Infographic

Cheese sandwich vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +300%
Contains more IronIron +45.6%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +730.4%
Contains more ManganeseManganese +195.9%
Contains more SeleniumSelenium +2600%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +23.9%
Contains more CopperCopper +11.9%
Contains less SodiumSodium -74.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +374.4%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +1357.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Chard raw DV% diff.
Vitamin K 830µg 692%
Polyunsaturated fat 9.166g 0.07g 61%
Phosphorus 382mg 46mg 48%
Selenium 24.3µg 0.9µg 43%
Fats 25g 0.2g 38%
Vitamin C 1.5mg 30mg 32%
Vitamin A 21µg 306µg 32%
Manganese 1.083mg 0.366mg 31%
Vitamin B1 0.358mg 0.04mg 27%
Sodium 839mg 213mg 27%
Monounsaturated fat 10.351g 0.04g 26%
Vitamin B2 0.427mg 0.09mg 26%
Calories 497kcal 19kcal 24%
Saturated fat 4.129g 0.03g 19%
Carbs 58.2g 3.74g 18%
Vitamin B3 3.185mg 0.4mg 17%
Protein 9.8g 1.8g 16%
Calcium 204mg 51mg 15%
Vitamin E 1.89mg 13%
Folate 64µg 14µg 13%
Vitamin B6 0.261mg 0.099mg 12%
Iron 2.62mg 1.8mg 10%
Vitamin B5 0.622mg 0.172mg 9%
Fiber 3.1g 1.6g 6%
Magnesium 54mg 81mg 6%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 0.36mg 5%
Choline 18mg 3%
Copper 0.16mg 0.179mg 2%
Cholesterol 7mg 0mg 2%
Potassium 306mg 379mg 2%
Net carbs 55.1g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.13mg 0.017mg 0%
Threonine 0.298mg 0.083mg 0%
Isoleucine 0.383mg 0.147mg 0%
Leucine 0.698mg 0.13mg 0%
Lysine 0.344mg 0.099mg 0%
Methionine 0.167mg 0.019mg 0%
Phenylalanine 0.472mg 0.11mg 0%
Valine 0.438mg 0.11mg 0%
Histidine 0.219mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +444.4%
Contains more FatsFats +12400%
Contains more CarbsCarbs +1456.1%
Contains more OtherOther +137.5%
Contains more WaterWater +2795.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +25777.5%
Contains more Poly. FatPolyunsaturated fat +12994.3%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.