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  6. Cheese sandwich vs. Salmon raw

Cheese sandwich vs. Salmon raw — In-Depth Nutrition Comparison

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How are cheese sandwich and salmon raw different?

  • Cheese sandwich is higher in manganese, phosphorus, iron, and calcium; however, salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, selenium, and vitamin B5.
  • Daily need coverage for vitamin B12 for salmon raw is 128% higher.
  • Cheese sandwich contains 68 times more manganese than salmon raw. While cheese sandwich contains 1.083mg of manganese, salmon raw contains only 0.016mg.
  • Salmon raw has less sodium.
  • Salmon raw has a lower glycemic index (0) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Cheese sandwich vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +86.2%
Contains more CalciumCalcium +1600%
Contains more IronIron +227.5%
Contains more ZincZinc +35.9%
Contains more PhosphorusPhosphorus +91%
Contains more ManganeseManganese +6668.8%
Contains more PotassiumPotassium +60.1%
Contains more CopperCopper +56.3%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +50.2%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +58.4%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more FolateFolate +156%
Contains more Vitamin B3Vitamin B3 +146.8%
Contains more Vitamin B5Vitamin B5 +167.5%
Contains more Vitamin B6Vitamin B6 +213.4%
Contains more Vitamin B12Vitamin B12 +2550%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Salmon raw DV% diff.
Vitamin B12 0.12µg 3.18µg 128%
Manganese 1.083mg 0.016mg 46%
Polyunsaturated fat 9.166g 2.539g 44%
Vitamin B6 0.261mg 0.818mg 43%
Sodium 839mg 44mg 35%
Fats 25g 6.34g 29%
Vitamin B3 3.185mg 7.86mg 29%
Phosphorus 382mg 200mg 26%
Iron 2.62mg 0.8mg 23%
Selenium 24.3µg 36.5µg 22%
Monounsaturated fat 10.351g 2.103g 21%
Vitamin B5 0.622mg 1.664mg 21%
Protein 9.8g 19.84g 20%
Carbs 58.2g 0g 19%
Calcium 204mg 12mg 19%
Calories 497kcal 142kcal 18%
Cholesterol 7mg 55mg 16%
Saturated fat 4.129g 0.981g 14%
Fiber 3.1g 0g 12%
Vitamin B1 0.358mg 0.226mg 11%
Folate 64µg 25µg 10%
Copper 0.16mg 0.25mg 10%
Magnesium 54mg 29mg 6%
Potassium 306mg 490mg 5%
Vitamin B2 0.427mg 0.38mg 4%
Zinc 0.87mg 0.64mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin A 21µg 12µg 1%
Net carbs 55.1g 0g N/A
Tryptophan 0.13mg 0.222mg 0%
Threonine 0.298mg 0.87mg 0%
Isoleucine 0.383mg 0.914mg 0%
Leucine 0.698mg 1.613mg 0%
Lysine 0.344mg 1.822mg 0%
Methionine 0.167mg 0.587mg 0%
Phenylalanine 0.472mg 0.775mg 0%
Valine 0.438mg 1.022mg 0%
Histidine 0.219mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +294.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +102.4%
Contains more WaterWater +2040.6%
Contains more OtherOther +40%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +392.2%
Contains more Poly. FatPolyunsaturated fat +261%
Contains less Sat. FatSaturated fat -76.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.