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  6. Cheese sandwich vs. Dried fruit

Cheese sandwich vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Cheese sandwich and Dried fruit

  • Cheese sandwich has more Phosphorus, Selenium, Manganese, Vitamin B1, and Vitamin B2, however, Dried fruit is higher in Potassium, Copper, and Vitamin A RAE.
  • Cheese sandwich covers your daily Phosphorus needs 44% more than Dried fruit.
  • Dried fruit contains 243 times less Saturated Fat than Cheese sandwich. Cheese sandwich contains 4.129g of Saturated Fat, while Dried fruit contains 0.017g.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Apricots, dried, sulfured, uncooked.

Infographic

Cheese sandwich vs Dried fruit 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.
Cheese sandwich
Cheese sandwich
6
:
4
Dried fruit
Dried fruit
Contains more Calcium +270.9%
Contains more Magnesium +68.8%
Contains more Phosphorus +438%
Contains more Zinc +123.1%
Contains more Manganese +360.9%
Contains more Selenium +1004.5%
Contains more Potassium +279.7%
Contains less Sodium -98.8%
Contains more Copper +114.4%
Equal in Iron - 2.66
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +270.9%
Contains more Magnesium +68.8%
Contains more Phosphorus +438%
Contains more Zinc +123.1%
Contains more Manganese +360.9%
Contains more Selenium +1004.5%
Contains more Potassium +279.7%
Contains less Sodium -98.8%
Contains more Copper +114.4%
Equal in Iron - 2.66

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.
Cheese sandwich
Cheese sandwich
8
:
4
Dried fruit
Dried fruit
Contains more Vitamin C +50%
Contains more Vitamin B1 +2286.7%
Contains more Vitamin B2 +477%
Contains more Vitamin B3 +23%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +82.5%
Contains more Folate +540%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4976.1%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +50%
Contains more Vitamin B1 +2286.7%
Contains more Vitamin B2 +477%
Contains more Vitamin B3 +23%
Contains more Vitamin B5 +20.5%
Contains more Vitamin B6 +82.5%
Contains more Folate +540%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4976.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
3
:
2
Dried fruit
Dried fruit
Contains more Protein +189.1%
Contains more Fats +4802%
Contains more Other +47.9%
Contains more Water +865.3%
Equal in Carbs - 62.64
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +189.1%
Contains more Fats +4802%
Contains more Other +47.9%
Contains more Water +865.3%
Equal in Carbs - 62.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +13887.8%
Contains more Polyunsaturated fat +12286.5%
Contains less Saturated Fat -99.6%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +13887.8%
Contains more Polyunsaturated fat +12286.5%
Contains less Saturated Fat -99.6%

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 Dried fruit
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheese sandwich Dried fruit Opinion
Net carbs 55.1g 55.34g Dried fruit
Protein 9.8g 3.39g Cheese sandwich
Fats 25g 0.51g Cheese sandwich
Carbs 58.2g 62.64g Dried fruit
Calories 497kcal 241kcal Cheese sandwich
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cheese sandwich
Fiber 3.1g 7.3g Dried fruit
Calcium 204mg 55mg Cheese sandwich
Iron 2.62mg 2.66mg Dried fruit
Magnesium 54mg 32mg Cheese sandwich
Phosphorus 382mg 71mg Cheese sandwich
Potassium 306mg 1162mg Dried fruit
Sodium 839mg 10mg Dried fruit
Zinc 0.87mg 0.39mg Cheese sandwich
Copper 0.16mg 0.343mg Dried fruit
Manganese 1.083mg 0.235mg Cheese sandwich
Selenium 24.3µg 2.2µg Cheese sandwich
Vitamin A 71IU 3604IU Dried fruit
Vitamin A RAE 21µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1.5mg 1mg Cheese sandwich
Vitamin B1 0.358mg 0.015mg Cheese sandwich
Vitamin B2 0.427mg 0.074mg Cheese sandwich
Vitamin B3 3.185mg 2.589mg Cheese sandwich
Vitamin B5 0.622mg 0.516mg Cheese sandwich
Vitamin B6 0.261mg 0.143mg Cheese sandwich
Folate 64µg 10µg Cheese sandwich
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 3.1µg Dried fruit
Tryptophan 0.13mg 0.016mg Cheese sandwich
Threonine 0.298mg 0.073mg Cheese sandwich
Isoleucine 0.383mg 0.063mg Cheese sandwich
Leucine 0.698mg 0.105mg Cheese sandwich
Lysine 0.344mg 0.083mg Cheese sandwich
Methionine 0.167mg 0.015mg Cheese sandwich
Phenylalanine 0.472mg 0.062mg Cheese sandwich
Valine 0.438mg 0.078mg Cheese sandwich
Histidine 0.219mg 0.047mg Cheese sandwich
Cholesterol 7mg 0mg Dried fruit
Saturated Fat 4.129g 0.017g Dried fruit
Monounsaturated Fat 10.351g 0.074g Cheese sandwich
Polyunsaturated fat 9.166g 0.074g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheese sandwich
38%
Dried fruit
Minerals Daily Need Coverage Score
85%
Cheese sandwich
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 829mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 4.112g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.