Cheese sandwich vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between cheese sandwich and graham cracker?
- Cheese sandwich is richer in selenium, phosphorus, calcium, vitamin B2, vitamin B6, and vitamin B1, yet graham cracker is richer in iron and vitamin B3.
- Cheese sandwich's daily need coverage for selenium is 33% higher.
- Cheese sandwich has 3 times more calcium than graham cracker. Cheese sandwich has 204mg of calcium, while graham cracker has 77mg.
- Graham cracker contains less saturated fat.
- Cheese sandwich has a lower glycemic index than graham cracker.
We used Crackers, wheat, sandwich, with cheese filling and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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 | +35% |
| Contains more CalciumCalcium | +164.9% |
| Contains more PotassiumPotassium | +80% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more SeleniumSelenium | +285.7% |
| Contains more IronIron | +44.3% |
| Contains more ZincZinc | +10.3% |
| Contains less SodiumSodium | -45.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B5Vitamin B5 | +48.1% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +39.4% |
| Contains more FolateFolate | +42.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 24.3µg | 6.3µg | 33% |
| Phosphorus | 382mg | 185mg | 28% |
| Polyunsaturated fat | 9.166g | 5.388g | 25% |
| Fats | 25g | 10.6g | 22% |
| Monounsaturated fat | 10.351g | 2.509g | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 839mg | 459mg | 17% |
| Iron | 2.62mg | 3.78mg | 15% |
| Calcium | 204mg | 77mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Saturated fat | 4.129g | 1.633g | 11% |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B1 | 0.358mg | 0.265mg | 8% |
| Vitamin B6 | 0.261mg | 0.156mg | 8% |
| Vitamin B2 | 0.427mg | 0.317mg | 8% |
| Vitamin B3 | 3.185mg | 4.439mg | 8% |
| Folate | 64µg | 91µg | 7% |
| Carbs | 58.2g | 77.66g | 6% |
| Protein | 9.8g | 6.69g | 6% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Potassium | 306mg | 170mg | 4% |
| Vitamin B5 | 0.622mg | 0.42mg | 4% |
| Calories | 497kcal | 430kcal | 3% |
| Magnesium | 54mg | 40mg | 3% |
| Manganese | 1.083mg | 1.019mg | 3% |
| Cholesterol | 7mg | 0mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin A | 21µg | 0µg | 2% |
| Fructose | 0.99g | 1% | |
| Zinc | 0.87mg | 0.96mg | 1% |
| Copper | 0.16mg | 0.17mg | 1% |
| Fiber | 3.1g | 3.4g | 1% |
| Choline | 5.9mg | 1% | |
| Net carbs | 55.1g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +46.5% |
| Contains more FatsFats | +135.8% |
| Contains more OtherOther | +128.9% |
| Contains more CarbsCarbs | +33.4% |
~equal in
Water
~3.39g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +312.6% |
| Contains more Poly. FatPolyunsaturated fat | +70.1% |
| Contains less Sat. FatSaturated fat | -60.5% |
