Cheese sandwich vs. Dates — In-Depth Nutrition Comparison
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Significant differences between cheese sandwich and dates
- Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, and calcium; however, dates are richer in fiber.
- Cheese sandwich covers your daily phosphorus needs 46% more than dates.
- Dates have 420 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while dates have 2mg.
- Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of dates is 42.
Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Dates, deglet noor.
Infographic
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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.
| Contains more MagnesiumMagnesium | +25.6% |
| Contains more CalciumCalcium | +423.1% |
| Contains more IronIron | +156.9% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +516.1% |
| Contains more ManganeseManganese | +313.4% |
| Contains more SeleniumSelenium | +710% |
| Contains more PotassiumPotassium | +114.4% |
| Contains more CopperCopper | +28.8% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +588.5% |
| Contains more Vitamin B2Vitamin B2 | +547% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +58.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +236.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 9.166g | 0.019g | 61% |
| Phosphorus | 382mg | 62mg | 46% |
| Selenium | 24.3µg | 3µg | 39% |
| Fats | 25g | 0.39g | 38% |
| Manganese | 1.083mg | 0.262mg | 36% |
| Sodium | 839mg | 2mg | 36% |
| Vitamin B2 | 0.427mg | 0.066mg | 28% |
| Vitamin B1 | 0.358mg | 0.052mg | 26% |
| Monounsaturated fat | 10.351g | 0.036g | 26% |
| Fructose | 19.56g | 24% | |
| Iron | 2.62mg | 1.02mg | 20% |
| Fiber | 3.1g | 8g | 20% |
| Saturated fat | 4.129g | 0.032g | 19% |
| Calcium | 204mg | 39mg | 17% |
| Protein | 9.8g | 2.45g | 15% |
| Vitamin B3 | 3.185mg | 1.274mg | 12% |
| Folate | 64µg | 19µg | 11% |
| Calories | 497kcal | 282kcal | 11% |
| Potassium | 306mg | 656mg | 10% |
| Vitamin B6 | 0.261mg | 0.165mg | 7% |
| Carbs | 58.2g | 75.03g | 6% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Zinc | 0.87mg | 0.29mg | 5% |
| Copper | 0.16mg | 0.206mg | 5% |
| Magnesium | 54mg | 43mg | 3% |
| Vitamin A | 21µg | 0µg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Cholesterol | 7mg | 0mg | 2% |
| Vitamin B5 | 0.622mg | 0.589mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 1.5mg | 0.4mg | 1% |
| Net carbs | 55.1g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.13mg | 0.012mg | 0% |
| Threonine | 0.298mg | 0.043mg | 0% |
| Isoleucine | 0.383mg | 0.049mg | 0% |
| Leucine | 0.698mg | 0.084mg | 0% |
| Lysine | 0.344mg | 0.066mg | 0% |
| Methionine | 0.167mg | 0.022mg | 0% |
| Phenylalanine | 0.472mg | 0.05mg | 0% |
| Valine | 0.438mg | 0.071mg | 0% |
| Histidine | 0.219mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +300% |
| Contains more FatsFats | +6310.3% |
| Contains more OtherOther | +137.5% |
| Contains more CarbsCarbs | +28.9% |
| Contains more WaterWater | +541.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +28652.8% |
| Contains more Poly. FatPolyunsaturated fat | +48142.1% |
| Contains less Sat. FatSaturated fat | -99.2% |
