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Cheese sandwich vs. Groat — In-Depth Nutrition Comparison

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Differences between cheese sandwich and groat

  • Cheese sandwich has more selenium, vitamin B1, and calcium, while groat has more copper, magnesium, fiber, vitamin B3, and zinc.
  • Groat's daily need coverage for copper is 104% higher.
  • Groat contains 839 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while groat contains 1mg.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Buckwheat.

Infographic

Cheese sandwich vs Groat 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%
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +19.1%
Contains more SeleniumSelenium +192.8%
Contains more MagnesiumMagnesium +327.8%
Contains more PotassiumPotassium +50.3%
Contains more CopperCopper +587.5%
Contains more ZincZinc +175.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +20%
~equal in Phosphorus ~347mg

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%
Groat
2
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.3%
Contains more Vitamin B3Vitamin B3 +120.4%
Contains more Vitamin B5Vitamin B5 +98.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.425mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +635.3%
Contains more OtherOther +81%
Contains more ProteinProtein +35.2%
Contains more CarbsCarbs +22.9%
Contains more WaterWater +204.7%

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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +895.3%
Contains more Poly. FatPolyunsaturated fat +782.2%
Contains less Sat. FatSaturated fat -82.1%

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 Groat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Groat DV% diff.
Copper 0.16mg 1.1mg 104%
Polyunsaturated fat 9.166g 1.039g 54%
Magnesium 54mg 231mg 42%
Sodium 839mg 1mg 36%
Fats 25g 3.4g 33%
Selenium 24.3µg 8.3µg 29%
Fiber 3.1g 10g 28%
Vitamin B3 3.185mg 7.02mg 24%
Monounsaturated fat 10.351g 1.04g 23%
Vitamin B1 0.358mg 0.101mg 21%
Calcium 204mg 18mg 19%
Saturated fat 4.129g 0.741g 15%
Zinc 0.87mg 2.4mg 14%
Vitamin B5 0.622mg 1.233mg 12%
Manganese 1.083mg 1.3mg 9%
Folate 64µg 30µg 9%
Calories 497kcal 343kcal 8%
Protein 9.8g 13.25g 7%
Phosphorus 382mg 347mg 5%
Iron 2.62mg 2.2mg 5%
Potassium 306mg 460mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.21mg 4%
Carbs 58.2g 71.5g 4%
Vitamin A 21µg 0µg 2%
Vitamin C 1.5mg 0mg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 61.5g N/A
Vitamin B2 0.427mg 0.425mg 0%
Tryptophan 0.13mg 0.192mg 0%
Threonine 0.298mg 0.506mg 0%
Isoleucine 0.383mg 0.498mg 0%
Leucine 0.698mg 0.832mg 0%
Lysine 0.344mg 0.672mg 0%
Methionine 0.167mg 0.172mg 0%
Phenylalanine 0.472mg 0.52mg 0%
Valine 0.438mg 0.678mg 0%
Histidine 0.219mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Cheese sandwich
31%
Groat
Minerals Daily Need Coverage Score
85%
Cheese sandwich
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 3.388g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
Which food is richer in minerals?
?
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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.