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  6. Cheese sandwich vs. Fig bars

Cheese sandwich vs. Fig bars — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and fig bars

  • The amount of phosphorus, selenium, manganese, vitamin B1, vitamin B2, vitamin B6, calcium, and vitamin B3 in cheese sandwich is higher than in fig bars.
  • Cheese sandwich covers your daily need for phosphorus, 46% more than fig bars.
  • Cheese sandwich contains 7 times more selenium than fig bars. While cheese sandwich contains 24.3µg of selenium, fig bars contain only 3.3µg.
  • The amount of saturated fat in fig bars is lower.
  • Cheese sandwich has a lower glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of fig bars is 70.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Cookies, fig bars.

Infographic

Cheese sandwich vs Fig bars 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% 19% 18% 109% 49% 11% 27% 46% 45% 18%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +47.8%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +516.1%
Contains more ManganeseManganese +215.7%
Contains more SeleniumSelenium +636.4%
Contains more IronIron +10.7%
Contains less SodiumSodium -58.3%
~equal in Copper ~0.147mg

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 1% 3% 13% 0% 40% 50% 35% 22% 17% 11% 15% 26% 8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +126.6%
Contains more Vitamin B2Vitamin B2 +96.8%
Contains more Vitamin B3Vitamin B3 +70%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +248%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more FolateFolate +82.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Fig bars DV% diff.
Phosphorus 382mg 62mg 46%
Polyunsaturated fat 9.166g 2.772g 43%
Selenium 24.3µg 3.3µg 38%
Manganese 1.083mg 0.343mg 32%
Fats 25g 7.3g 27%
Sodium 839mg 350mg 21%
Monounsaturated fat 10.351g 3.003g 18%
Vitamin B1 0.358mg 0.158mg 17%
Vitamin B2 0.427mg 0.217mg 16%
Saturated fat 4.129g 1.123g 14%
Vitamin B6 0.261mg 0.075mg 14%
Calcium 204mg 64mg 14%
Protein 9.8g 3.7g 12%
Vitamin B3 3.185mg 1.874mg 8%
Folate 64µg 35µg 7%
Calories 497kcal 348kcal 7%
Fiber 3.1g 4.6g 6%
Magnesium 54mg 27mg 6%
Vitamin B5 0.622mg 0.364mg 5%
Vitamin K 5.8µg 5%
Zinc 0.87mg 0.39mg 4%
Vitamin E 0.65mg 4%
Carbs 58.2g 70.9g 4%
Iron 2.62mg 2.9mg 4%
Choline 14.6mg 3%
Potassium 306mg 207mg 3%
Cholesterol 7mg 0mg 2%
Vitamin B12 0.12µg 0.09µg 1%
Vitamin A 21µg 9µg 1%
Copper 0.16mg 0.147mg 1%
Vitamin C 1.5mg 0.3mg 1%
Net carbs 55.1g 66.3g N/A
Sugar 46.36g N/A
Tryptophan 0.13mg 0.046mg 0%
Threonine 0.298mg 0.113mg 0%
Isoleucine 0.383mg 0.132mg 0%
Leucine 0.698mg 0.224mg 0%
Lysine 0.344mg 0.14mg 0%
Methionine 0.167mg 0.053mg 0%
Phenylalanine 0.472mg 0.145mg 0%
Valine 0.438mg 0.155mg 0%
Histidine 0.219mg 0.067mg 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
4% 7% 71% 17%
Protein: 3.7 g
Fats: 7.3 g
Carbs: 70.9 g
Water: 16.5 g
Other: 1.6 g
Contains more ProteinProtein +164.9%
Contains more FatsFats +242.5%
Contains more OtherOther +137.5%
Contains more CarbsCarbs +21.8%
Contains more WaterWater +415.6%

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
16% 44% 40%
Saturated fat: Sat. Fat 1.123 g
Monounsaturated fat: Mono. Fat 3.003 g
Polyunsaturated fat: Poly. Fat 2.772 g
Contains more Mono. FatMonounsaturated fat +244.7%
Contains more Poly. FatPolyunsaturated fat +230.7%
Contains less Sat. FatSaturated fat -72.8%

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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. Fig bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172721/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.