Cheese sandwich vs. Crouton — In-Depth Nutrition Comparison

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A recap on the differences between cheese sandwich and crouton

Cheese sandwich has more phosphorus, fats, manganese, and vitamin B6; however, crouton is higher in selenium, vitamin B1, iron, folate, and vitamin B3.
Cheese sandwich covers your daily phosphorus needs 38% more than crouton.
Crouton contains 10 times less vitamin B6 than cheese sandwich. Cheese sandwich contains 0.261mg of vitamin B6, while crouton contains 0.026mg.
Crouton has less saturated fat.
The glycemic index of crouton is higher.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Croutons, plain.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese sandwich

Crouton

Contains more MagnesiumMagnesium	+74.2%
Contains more CalciumCalcium	+168.4%
Contains more PotassiumPotassium	+146.8%
Contains more PhosphorusPhosphorus	+232.2%
Contains more ManganeseManganese	+116.6%

Contains more IronIron	+55.7%
Contains less SodiumSodium	-16.8%
Contains more SeleniumSelenium	+54.3%

~equal in Copper ~0.163mg

~equal in Zinc ~0.89mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese sandwich

Crouton

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+57%
Contains more Vitamin B5Vitamin B5	+45%
Contains more Vitamin B6Vitamin B6	+903.8%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+74%
Contains more Vitamin B3Vitamin B3	+70.8%
Contains more FolateFolate	+106.3%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.166g	1.273g	53%
Phosphorus	382mg	115mg	38%
Fats	25g	6.6g	28%
Manganese	1.083mg	0.5mg	25%
Selenium	24.3µg	37.5µg	24%
Vitamin B1	0.358mg	0.623mg	22%
Iron	2.62mg	4.08mg	18%
Vitamin B6	0.261mg	0.026mg	18%
Monounsaturated fat	10.351g	3.059g	18%
Folate	64µg	132µg	17%
Vitamin B3	3.185mg	5.439mg	14%
Calcium	204mg	76mg	13%
Vitamin B2	0.427mg	0.272mg	12%
Saturated fat	4.129g	1.51g	12%
Fiber	3.1g	5.1g	8%
Sodium	839mg	698mg	6%
Calories	497kcal	407kcal	5%
Carbs	58.2g	73.5g	5%
Magnesium	54mg	31mg	5%
Potassium	306mg	124mg	5%
Vitamin B12	0.12µg	0µg	5%
Protein	9.8g	11.9g	4%
Vitamin B5	0.622mg	0.429mg	4%
Vitamin C	1.5mg	0mg	2%
Cholesterol	7mg	0mg	2%
Vitamin A	21µg	0µg	2%
Protein per 100 calories	2g	2.9g	N/A
Calories per 10 g protein	507kcal	342kcal	N/A
Weight per 100 calories	20g	25g	N/A
Unsaturated / Saturated Fat ratio	4.7	2.9	N/A
Net carbs	55.1g	68.4g	N/A
Copper	0.16mg	0.163mg	0%
Zinc	0.87mg	0.89mg	0%
Tryptophan	0.13mg	0.14mg	0%
Threonine	0.298mg	0.337mg	0%
Isoleucine	0.383mg	0.456mg	0%
Leucine	0.698mg	0.832mg	0%
Lysine	0.344mg	0.278mg	0%
Methionine	0.167mg	0.211mg	0%
Phenylalanine	0.472mg	0.586mg	0%
Valine	0.438mg	0.514mg	0%
Histidine	0.219mg	0.255mg	0%