Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Cheese sandwich
  5. Compare
  6. Cheese sandwich vs. Plantain raw

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

Compare

Significant differences between Cheese sandwich and Plantain raw

  • Cheese sandwich has more Phosphorus, Selenium, Vitamin B2, Vitamin B1, Iron, Calcium, and Vitamin B3, however, Plantain raw is richer in Vitamin C.
  • Cheese sandwich covers your daily Phosphorus needs 50% more than Plantain raw.
  • Plantain raw has 210 times less Sodium than Cheese sandwich. Cheese sandwich has 839mg of Sodium, while Plantain raw has 4mg.

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

Infographic

Cheese sandwich vs Plantain 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.
Cheese sandwich
Cheese sandwich
8
:
2
Plantain raw
Plantain raw
Contains more Calcium +6700%
Contains more Iron +336.7%
Contains more Magnesium +45.9%
Contains more Phosphorus +1023.5%
Contains more Zinc +521.4%
Contains more Copper +97.5%
Contains more Selenium +1520%
Contains more Potassium +63.1%
Contains less Sodium -99.5%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +6700%
Contains more Iron +336.7%
Contains more Magnesium +45.9%
Contains more Phosphorus +1023.5%
Contains more Zinc +521.4%
Contains more Copper +97.5%
Contains more Selenium +1520%
Contains more Potassium +63.1%
Contains less Sodium -99.5%

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
Plantain raw
Plantain raw
Contains more Vitamin B1 +588.5%
Contains more Vitamin B2 +690.7%
Contains more Vitamin B3 +364.3%
Contains more Vitamin B5 +139.2%
Contains more Folate +190.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1487.3%
Contains more Vitamin C +1126.7%
Contains more Vitamin B6 +14.6%
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B1 +588.5%
Contains more Vitamin B2 +690.7%
Contains more Vitamin B3 +364.3%
Contains more Vitamin B5 +139.2%
Contains more Folate +190.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1487.3%
Contains more Vitamin C +1126.7%
Contains more Vitamin B6 +14.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Plantain raw
Plantain raw
Contains more Protein +653.8%
Contains more Fats +6656.8%
Contains more Carbs +82.5%
Contains more Other +227.6%
Contains more Water +1940%
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +653.8%
Contains more Fats +6656.8%
Contains more Carbs +82.5%
Contains more Other +227.6%
Contains more Water +1940%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +32246.9%
Contains more Polyunsaturated fat +13184.1%
Contains less Saturated Fat -96.5%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +32246.9%
Contains more Polyunsaturated fat +13184.1%
Contains less Saturated Fat -96.5%

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 Plantain raw
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 Plantain raw Opinion
Net carbs 55.1g 29.59g Cheese sandwich
Protein 9.8g 1.3g Cheese sandwich
Fats 25g 0.37g Cheese sandwich
Carbs 58.2g 31.89g Cheese sandwich
Calories 497kcal 122kcal Cheese sandwich
Sugar 15g Cheese sandwich
Fiber 3.1g 2.3g Cheese sandwich
Calcium 204mg 3mg Cheese sandwich
Iron 2.62mg 0.6mg Cheese sandwich
Magnesium 54mg 37mg Cheese sandwich
Phosphorus 382mg 34mg Cheese sandwich
Potassium 306mg 499mg Plantain raw
Sodium 839mg 4mg Plantain raw
Zinc 0.87mg 0.14mg Cheese sandwich
Copper 0.16mg 0.081mg Cheese sandwich
Manganese 1.083mg Cheese sandwich
Selenium 24.3µg 1.5µg Cheese sandwich
Vitamin A 71IU 1127IU Plantain raw
Vitamin A RAE 21µg 56µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 1.5mg 18.4mg Plantain raw
Vitamin B1 0.358mg 0.052mg Cheese sandwich
Vitamin B2 0.427mg 0.054mg Cheese sandwich
Vitamin B3 3.185mg 0.686mg Cheese sandwich
Vitamin B5 0.622mg 0.26mg Cheese sandwich
Vitamin B6 0.261mg 0.299mg Plantain raw
Folate 64µg 22µg Cheese sandwich
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 0.7µg Plantain raw
Tryptophan 0.13mg 0.015mg Cheese sandwich
Threonine 0.298mg 0.034mg Cheese sandwich
Isoleucine 0.383mg 0.036mg Cheese sandwich
Leucine 0.698mg 0.059mg Cheese sandwich
Lysine 0.344mg 0.06mg Cheese sandwich
Methionine 0.167mg 0.017mg Cheese sandwich
Phenylalanine 0.472mg 0.044mg Cheese sandwich
Valine 0.438mg 0.046mg Cheese sandwich
Histidine 0.219mg 0.064mg Cheese sandwich
Cholesterol 7mg 0mg Plantain raw
Saturated Fat 4.129g 0.143g Plantain raw
Monounsaturated Fat 10.351g 0.032g Cheese sandwich
Polyunsaturated fat 9.166g 0.069g Cheese sandwich

Which food is preferable for your diet?

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

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
23%
Plantain raw
Minerals Daily Need Coverage Score
85%
Cheese sandwich
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 835mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 3.986g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 15g)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.