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  6. Cheese sandwich vs. Coriander

Cheese sandwich vs. Coriander — In-Depth Nutrition Comparison

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How are cheese sandwich and coriander different?

  • Cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B1, vitamin B2, and calcium, while coriander is higher in vitamin A and vitamin C.
  • Coriander covers your daily need for vitamin A, 134% more than cheese sandwich.
  • Cheese sandwich contains 295 times more saturated fat than coriander. Cheese sandwich contains 4.129g of saturated fat, while coriander contains 0.014g.
  • Cheese sandwich has a higher glycemic index (54) than coriander (32).

Crackers, wheat, sandwich, with cheese filling and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Cheese sandwich vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +204.5%
Contains more IronIron +48%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +695.8%
Contains more ManganeseManganese +154.2%
Contains more SeleniumSelenium +2600%
Contains more PotassiumPotassium +70.3%
Contains more CopperCopper +40.6%
Contains less SodiumSodium -94.5%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +434.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +1504.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Coriander DV% diff.
Vitamin K 310µg 258%
Polyunsaturated fat 9.166g 0.04g 61%
Phosphorus 382mg 48mg 48%
Selenium 24.3µg 0.9µg 43%
Fats 25g 0.52g 38%
Vitamin A 21µg 337µg 35%
Sodium 839mg 46mg 34%
Manganese 1.083mg 0.426mg 29%
Vitamin C 1.5mg 27mg 28%
Monounsaturated fat 10.351g 0.275g 25%
Calories 497kcal 23kcal 24%
Vitamin B1 0.358mg 0.067mg 24%
Vitamin B2 0.427mg 0.162mg 20%
Saturated fat 4.129g 0.014g 19%
Carbs 58.2g 3.67g 18%
Vitamin E 2.5mg 17%
Protein 9.8g 2.13g 15%
Calcium 204mg 67mg 14%
Vitamin B3 3.185mg 1.114mg 13%
Iron 2.62mg 1.77mg 11%
Vitamin B6 0.261mg 0.149mg 9%
Magnesium 54mg 26mg 7%
Copper 0.16mg 0.225mg 7%
Potassium 306mg 521mg 6%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 0.5mg 3%
Cholesterol 7mg 0mg 2%
Choline 12.8mg 2%
Fiber 3.1g 2.8g 1%
Folate 64µg 62µg 1%
Vitamin B5 0.622mg 0.57mg 1%
Net carbs 55.1g 0.87g N/A
Sugar 0.87g 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%

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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +360.1%
Contains more FatsFats +4707.7%
Contains more CarbsCarbs +1485.8%
Contains more OtherOther +158.5%
Contains more WaterWater +2781.6%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +3664%
Contains more Poly. FatPolyunsaturated fat +22815%
Contains less Sat. FatSaturated fat -99.7%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.