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  6. Cheese sandwich vs. Chinese broccoli

Cheese sandwich vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Cheese sandwich and Chinese broccoli

  • Cheese sandwich has more Phosphorus, Selenium, Manganese, Iron, Vitamin B1, Vitamin B2, and Vitamin B3, however, Chinese broccoli has more Vitamin C.
  • Cheese sandwich's daily need coverage for Phosphorus is 49% more.
  • Cheese sandwich has 120 times more Sodium than Chinese broccoli. Cheese sandwich has 839mg of Sodium, while Chinese broccoli has 7mg.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Broccoli, chinese, cooked.

Infographic

Cheese sandwich vs Chinese 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.
Cheese sandwich
Cheese sandwich
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Calcium +104%
Contains more Iron +367.9%
Contains more Magnesium +200%
Contains more Phosphorus +831.7%
Contains more Potassium +17.2%
Contains more Zinc +123.1%
Contains more Copper +162.3%
Contains more Manganese +310.2%
Contains more Selenium +1769.2%
Contains less Sodium -99.2%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +104%
Contains more Iron +367.9%
Contains more Magnesium +200%
Contains more Phosphorus +831.7%
Contains more Potassium +17.2%
Contains more Zinc +123.1%
Contains more Copper +162.3%
Contains more Manganese +310.2%
Contains more Selenium +1769.2%
Contains less Sodium -99.2%

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.
Cheese sandwich
Cheese sandwich
6
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin B1 +276.8%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +628.8%
Contains more Vitamin B5 +291.2%
Contains more Vitamin B6 +272.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2207%
Contains more Vitamin C +1780%
Contains more Folate +54.7%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B1 +276.8%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +628.8%
Contains more Vitamin B5 +291.2%
Contains more Vitamin B6 +272.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2207%
Contains more Vitamin C +1780%
Contains more Folate +54.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +759.6%
Contains more Fats +3372.2%
Contains more Carbs +1427.6%
Contains more Other +381%
Contains more Water +2823.1%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +759.6%
Contains more Fats +3372.2%
Contains more Carbs +1427.6%
Contains more Other +381%
Contains more Water +2823.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +20602%
Contains more Polyunsaturated fat +2677.6%
Contains less Saturated Fat -97.3%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +20602%
Contains more Polyunsaturated fat +2677.6%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Chinese broccoli
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Chinese broccoli Opinion
Net carbs 55.1g 1.31g Cheese sandwich
Protein 9.8g 1.14g Cheese sandwich
Fats 25g 0.72g Cheese sandwich
Carbs 58.2g 3.81g Cheese sandwich
Calories 497kcal 22kcal Cheese sandwich
Sugar 0.84g Cheese sandwich
Fiber 3.1g 2.5g Cheese sandwich
Calcium 204mg 100mg Cheese sandwich
Iron 2.62mg 0.56mg Cheese sandwich
Magnesium 54mg 18mg Cheese sandwich
Phosphorus 382mg 41mg Cheese sandwich
Potassium 306mg 261mg Cheese sandwich
Sodium 839mg 7mg Chinese broccoli
Zinc 0.87mg 0.39mg Cheese sandwich
Copper 0.16mg 0.061mg Cheese sandwich
Manganese 1.083mg 0.264mg Cheese sandwich
Selenium 24.3µg 1.3µg Cheese sandwich
Vitamin A 71IU 1638IU Chinese broccoli
Vitamin A RAE 21µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Vitamin C 1.5mg 28.2mg Chinese broccoli
Vitamin B1 0.358mg 0.095mg Cheese sandwich
Vitamin B2 0.427mg 0.146mg Cheese sandwich
Vitamin B3 3.185mg 0.437mg Cheese sandwich
Vitamin B5 0.622mg 0.159mg Cheese sandwich
Vitamin B6 0.261mg 0.07mg Cheese sandwich
Folate 64µg 99µg Chinese broccoli
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 84.8µg Chinese broccoli
Tryptophan 0.13mg Cheese sandwich
Threonine 0.298mg Cheese sandwich
Isoleucine 0.383mg Cheese sandwich
Leucine 0.698mg Cheese sandwich
Lysine 0.344mg Cheese sandwich
Methionine 0.167mg Cheese sandwich
Phenylalanine 0.472mg Cheese sandwich
Valine 0.438mg Cheese sandwich
Histidine 0.219mg Cheese sandwich
Cholesterol 7mg 0mg Chinese broccoli
Saturated Fat 4.129g 0.11g Chinese broccoli
Monounsaturated Fat 10.351g 0.05g Cheese sandwich
Polyunsaturated fat 9.166g 0.33g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheese sandwich
48%
Chinese broccoli
Minerals Daily Need Coverage Score
85%
Cheese sandwich
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 832mg)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 4.019g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.84g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.