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  6. Cheese sandwich vs. Plantain raw

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

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Significant differences between cheese sandwich and plantain raw

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, vitamin B1, iron, and calcium; however, plantain raw is richer in vitamin A and 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.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of plantain raw is 37.

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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +6700%
Contains more IronIron +336.7%
Contains more CopperCopper +97.5%
Contains more ZincZinc +521.4%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1520%
Contains more PotassiumPotassium +63.1%
Contains less SodiumSodium -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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +588.5%
Contains more Vitamin B2Vitamin B2 +690.7%
Contains more Vitamin B3Vitamin B3 +364.3%
Contains more Vitamin B5Vitamin B5 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +1126.7%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B6Vitamin B6 +14.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Plantain raw DV% diff.
Polyunsaturated fat 9.166g 0.069g 61%
Phosphorus 382mg 34mg 50%
Manganese 1.083mg 47%
Selenium 24.3µg 1.5µg 41%
Fats 25g 0.37g 38%
Sodium 839mg 4mg 36%
Vitamin B2 0.427mg 0.054mg 29%
Vitamin B1 0.358mg 0.052mg 26%
Monounsaturated fat 10.351g 0.032g 26%
Iron 2.62mg 0.6mg 25%
Calcium 204mg 3mg 20%
Calories 497kcal 122kcal 19%
Vitamin C 1.5mg 18.4mg 19%
Saturated fat 4.129g 0.143g 18%
Protein 9.8g 1.3g 17%
Vitamin B3 3.185mg 0.686mg 16%
Folate 64µg 22µg 11%
Copper 0.16mg 0.081mg 9%
Carbs 58.2g 31.89g 9%
Zinc 0.87mg 0.14mg 7%
Vitamin B5 0.622mg 0.26mg 7%
Potassium 306mg 499mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 21µg 56µg 4%
Magnesium 54mg 37mg 4%
Fiber 3.1g 2.3g 3%
Vitamin B6 0.261mg 0.299mg 3%
Choline 13.5mg 2%
Cholesterol 7mg 0mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 55.1g 29.59g N/A
Sugar 15g N/A
Tryptophan 0.13mg 0.015mg 0%
Threonine 0.298mg 0.034mg 0%
Isoleucine 0.383mg 0.036mg 0%
Leucine 0.698mg 0.059mg 0%
Lysine 0.344mg 0.06mg 0%
Methionine 0.167mg 0.017mg 0%
Phenylalanine 0.472mg 0.044mg 0%
Valine 0.438mg 0.046mg 0%
Histidine 0.219mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +653.8%
Contains more FatsFats +6656.8%
Contains more CarbsCarbs +82.5%
Contains more OtherOther +227.6%
Contains more WaterWater +1940%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +32246.9%
Contains more Poly. FatPolyunsaturated fat +13184.1%
Contains less Sat. FatSaturated fat -96.5%

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.