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Cheese sandwich vs. Dashi — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and dashi

  • Cheese sandwich has more phosphorus, vitamin B1, iron, copper, vitamin B6, fiber, and folate; however, dashi has more vitamin A and vitamin B12.
  • Daily need coverage for phosphorus for cheese sandwich is 31% higher.
  • Cheese sandwich is lower in sodium.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Cheese sandwich vs Dashi 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%
Dashi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more IronIron +154.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +130.1%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +13.6%
~equal in Magnesium ~56mg
~equal in Calcium ~187mg
~equal in Potassium ~309mg

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%
Dashi
5
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B1Vitamin B1 +258%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +161%
Contains more FolateFolate +204.8%
Contains more Vitamin AVitamin A +19%
Contains more Vitamin B12Vitamin B12 +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.43mg

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
Dashi
2
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more FatsFats +80%
Contains more WaterWater +39.1%
Contains more OtherOther +70.4%
Contains more ProteinProtein +70.4%
Contains more CarbsCarbs +11.5%

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
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +92.9%
Contains more Poly. FatPolyunsaturated fat +104.4%
Contains less Sat. FatSaturated fat -16.9%

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 Dashi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Dashi DV% diff.
Vitamin K 66.9µg 56%
Manganese 1.083mg 47%
Polyunsaturated fat 9.166g 4.485g 31%
Phosphorus 382mg 166mg 31%
Vitamin B1 0.358mg 0.1mg 22%
Choline 114.5mg 21%
Iron 2.62mg 1.03mg 20%
Copper 0.16mg 0mg 18%
Fats 25g 13.89g 17%
Protein 9.8g 16.7g 14%
Fiber 3.1g 0.2g 12%
Vitamin B5 0.622mg 12%
Monounsaturated fat 10.351g 5.365g 12%
Vitamin B6 0.261mg 0.1mg 12%
Folate 64µg 21µg 11%
Sodium 839mg 1067mg 10%
Vitamin B12 0.12µg 0.3µg 8%
Zinc 0.87mg 0.09mg 7%
Selenium 24.3µg 27.6µg 6%
Vitamin B3 3.185mg 2.46mg 5%
Vitamin E 0.72mg 5%
Saturated fat 4.129g 3.433g 3%
Calories 497kcal 438kcal 3%
Cholesterol 7mg 13mg 2%
Calcium 204mg 187mg 2%
Carbs 58.2g 64.88g 2%
Vitamin C 1.5mg 1.1mg 0%
Net carbs 55.1g 64.68g N/A
Magnesium 54mg 56mg 0%
Potassium 306mg 309mg 0%
Sugar 14.47g N/A
Vitamin A 21µg 25µg 0%
Vitamin B2 0.427mg 0.43mg 0%
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 Dashi
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
39%
Dashi
Minerals Daily Need Coverage Score
85%
Cheese sandwich
53%
Dashi

Comparison summary

Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 0.696g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 228mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.