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  6. Cheese sandwich vs. Cheese

Cheese sandwich vs. Cheese — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and cheese

  • Cheese sandwich has more manganese, iron, vitamin B1, and vitamin B3; however, cheese has more calcium, vitamin B1,2, zinc, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 74% more.
  • Cheese sandwich has 54 times more vitamin B3 than cheese. Cheese sandwich has 3.185mg of vitamin B3, while cheese has 0.059mg.
  • Cheese sandwich is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than cheese.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Cheese, cheddar.

Infographic

Cheese sandwich vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +302.6%
Contains more IronIron +1771.4%
Contains more CopperCopper +433.3%
Contains more ManganeseManganese +3911.1%
Contains more CalciumCalcium +248%
Contains more ZincZinc +318.4%
Contains more PhosphorusPhosphorus +19.1%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +17.3%

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%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1134.5%
Contains more Vitamin B3Vitamin B3 +5298.3%
Contains more Vitamin B5Vitamin B5 +51.7%
Contains more Vitamin B6Vitamin B6 +295.5%
Contains more FolateFolate +137%
Contains more Vitamin AVitamin A +1471.4%
Contains more Vitamin B12Vitamin B12 +816.7%
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Cheese DV% diff.
Saturated fat 4.129g 18.867g 67%
Polyunsaturated fat 9.166g 1.421g 52%
Calcium 204mg 710mg 51%
Manganese 1.083mg 0.027mg 46%
Vitamin B12 0.12µg 1.1µg 41%
Vitamin A 21µg 330µg 34%
Iron 2.62mg 0.14mg 31%
Cholesterol 7mg 99mg 31%
Vitamin B1 0.358mg 0.029mg 27%
Protein 9.8g 22.87g 26%
Zinc 0.87mg 3.64mg 25%
Vitamin B3 3.185mg 0.059mg 20%
Carbs 58.2g 3.09g 18%
Vitamin B6 0.261mg 0.066mg 15%
Copper 0.16mg 0.03mg 14%
Fats 25g 33.31g 13%
Fiber 3.1g 0g 12%
Phosphorus 382mg 455mg 10%
Folate 64µg 27µg 9%
Selenium 24.3µg 28.5µg 8%
Sodium 839mg 653mg 8%
Potassium 306mg 76mg 7%
Magnesium 54mg 27mg 6%
Vitamin E 0.71mg 5%
Calories 497kcal 404kcal 5%
Vitamin B5 0.622mg 0.41mg 4%
Vitamin D 0.6µg 3%
Monounsaturated fat 10.351g 9.246g 3%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 55.1g 3.09g N/A
Sugar 0.48g N/A
Vitamin B2 0.427mg 0.428mg 0%
Trans fat 0.917g N/A
Tryptophan 0.13mg 0.547mg 0%
Threonine 0.298mg 1.044mg 0%
Isoleucine 0.383mg 1.206mg 0%
Leucine 0.698mg 1.939mg 0%
Lysine 0.344mg 1.025mg 0%
Methionine 0.167mg 0.547mg 0%
Phenylalanine 0.472mg 1.074mg 0%
Valine 0.438mg 1.404mg 0%
Histidine 0.219mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1783.5%
Contains more ProteinProtein +133.4%
Contains more FatsFats +33.2%
Contains more WaterWater +1056.9%
~equal in Other ~3.71g

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +545%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.