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Cheese sandwich vs. Clementine — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and clementine?

  • Cheese sandwich is richer in phosphorus, manganese, selenium, iron, vitamin B2, vitamin B1, calcium, and vitamin B3, yet clementine is richer in vitamin C.
  • Clementine's daily need coverage for vitamin C is 53% higher.
  • Cheese sandwich has 839 times more sodium than clementine. Cheese sandwich has 839mg of sodium, while clementine has 1mg.

We used Crackers, wheat, sandwich, with cheese filling and Clementines, raw types in this comparison.

Infographic

Cheese sandwich vs Clementine infographic
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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% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +72.9%
Contains more IronIron +1771.4%
Contains more CopperCopper +272.1%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +1719%
Contains more ManganeseManganese +4608.7%
Contains more SeleniumSelenium +24200%
Contains less SodiumSodium -99.9%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +316.3%
Contains more Vitamin B2Vitamin B2 +1323.3%
Contains more Vitamin B3Vitamin B3 +400.8%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +248%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +3153.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +1052.9%
Contains more FatsFats +16566.7%
Contains more CarbsCarbs +384.2%
Contains more OtherOther +850%
Contains more WaterWater +2605.6%

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 Clementine
Lower in Cholesterol ok
Lower in Sodium 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 Clementine DV% diff.
Polyunsaturated fat 9.166g 61%
Vitamin C 1.5mg 48.8mg 53%
Phosphorus 382mg 21mg 52%
Manganese 1.083mg 0.023mg 46%
Selenium 24.3µg 0.1µg 44%
Fats 25g 0.15g 38%
Sodium 839mg 1mg 36%
Vitamin B2 0.427mg 0.03mg 31%
Iron 2.62mg 0.14mg 31%
Monounsaturated fat 10.351g 26%
Calories 497kcal 47kcal 23%
Vitamin B1 0.358mg 0.086mg 23%
Saturated fat 4.129g 19%
Protein 9.8g 0.85g 18%
Calcium 204mg 30mg 17%
Vitamin B3 3.185mg 0.636mg 16%
Carbs 58.2g 12.02g 15%
Vitamin B6 0.261mg 0.075mg 14%
Copper 0.16mg 0.043mg 13%
Folate 64µg 24µg 10%
Magnesium 54mg 10mg 10%
Vitamin B5 0.622mg 0.151mg 9%
Zinc 0.87mg 0.06mg 7%
Fiber 3.1g 1.7g 6%
Vitamin B12 0.12µg 5%
Potassium 306mg 177mg 4%
Choline 14mg 3%
Cholesterol 7mg 2%
Fructose 1.64g 2%
Vitamin A 21µg 2%
Vitamin E 0.2mg 1%
Net carbs 55.1g 10.32g N/A
Sugar 9.18g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
85%
Cheese sandwich
7%
Clementine

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 4.129g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 9.18g)
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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.