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Cheese sandwich vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and chinook salmon

  • Cheese sandwich has more manganese, vitamin B1, iron, vitamin B2, and calcium, while chinook salmon has more vitamin B12, vitamin B3, and selenium.
  • Chinook salmon covers your daily need for vitamin B12, 115% more than cheese sandwich.
  • Cheese sandwich contains 57 times more manganese than chinook salmon. While cheese sandwich contains 1.083mg of manganese, chinook salmon contains only 0.019mg.
  • The amount of sodium in chinook salmon is lower.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Fish, salmon, chinook, cooked, dry heat.

Infographic

Cheese sandwich vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +628.6%
Contains more IronIron +187.9%
Contains more CopperCopper +201.9%
Contains more ZincZinc +55.4%
Contains more ManganeseManganese +5600%
Contains more MagnesiumMagnesium +125.9%
Contains more PotassiumPotassium +65%
Contains less SodiumSodium -92.8%
Contains more SeleniumSelenium +92.6%
~equal in Phosphorus ~371mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +713.6%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more FolateFolate +82.9%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +609.5%
Contains more Vitamin B3Vitamin B3 +215.4%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +77%
Contains more Vitamin B12Vitamin B12 +2291.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +86.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-180.9%
Contains more ProteinProtein +162.4%
Contains more WaterWater +1950%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +80.3%
Contains more Poly. FatPolyunsaturated fat +244.3%
Contains less Sat. FatSaturated fat -22.2%

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 Chinook salmon
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Chinook salmon DV% diff.
Vitamin B12 0.12µg 2.87µg 115%
Manganese 1.083mg 0.019mg 46%
Polyunsaturated fat 9.166g 2.662g 43%
Vitamin B3 3.185mg 10.045mg 43%
Selenium 24.3µg 46.8µg 41%
Sodium 839mg 60mg 34%
Protein 9.8g 25.72g 32%
Cholesterol 7mg 85mg 26%
Vitamin B1 0.358mg 0.044mg 26%
Vitamin B2 0.427mg 0.154mg 21%
Iron 2.62mg 0.91mg 21%
Carbs 58.2g 0g 19%
Calcium 204mg 28mg 18%
Fats 25g 13.38g 18%
Magnesium 54mg 122mg 16%
Vitamin B6 0.261mg 0.462mg 15%
Vitamin A 21µg 149µg 14%
Calories 497kcal 231kcal 13%
Copper 0.16mg 0.053mg 12%
Fiber 3.1g 0g 12%
Monounsaturated fat 10.351g 5.742g 12%
Folate 64µg 35µg 7%
Potassium 306mg 505mg 6%
Vitamin B5 0.622mg 0.865mg 5%
Saturated fat 4.129g 3.214g 4%
Zinc 0.87mg 0.56mg 3%
Vitamin C 1.5mg 4.1mg 3%
Phosphorus 382mg 371mg 2%
Net carbs 55.1g 0g N/A
Tryptophan 0.13mg 0.288mg 0%
Threonine 0.298mg 1.127mg 0%
Isoleucine 0.383mg 1.185mg 0%
Leucine 0.698mg 2.09mg 0%
Lysine 0.344mg 2.362mg 0%
Methionine 0.167mg 0.761mg 0%
Phenylalanine 0.472mg 1.004mg 0%
Valine 0.438mg 1.325mg 0%
Histidine 0.219mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cheese sandwich
65%
Chinook salmon
Minerals Daily Need Coverage Score
85%
Cheese sandwich
63%
Chinook salmon

Comparison summary

Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 779mg)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 0.915g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 78mg)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $15)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.