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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
32%
Minerals Daily Need Coverage Score
85%
60%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 2.496g)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.