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Cheese sandwich vs. Jackfruit — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and jackfruit?

  • Cheese sandwich is higher in phosphorus, manganese, iron, vitamin B2, vitamin B1, calcium, and vitamin B3, yet jackfruit is higher in vitamin C.
  • Cheese sandwich's daily need coverage for phosphorus is 52% more.
  • Cheese sandwich has 420 times more sodium than jackfruit. While cheese sandwich has 839mg of sodium, jackfruit has only 2mg.
  • The glycemic index of cheese sandwich is lower.

We used Crackers, wheat, sandwich, with cheese filling and Jackfruit, raw types in this article.

Infographic

Cheese sandwich vs Jackfruit 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% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +86.2%
Contains more CalciumCalcium +750%
Contains more IronIron +1039.1%
Contains more CopperCopper +110.5%
Contains more ZincZinc +569.2%
Contains more PhosphorusPhosphorus +1719%
Contains more ManganeseManganese +2418.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +46.4%
Contains less SodiumSodium -99.8%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B1Vitamin B1 +241%
Contains more Vitamin B2Vitamin B2 +676.4%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B5Vitamin B5 +164.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +813.3%
Contains more Vitamin B6Vitamin B6 +26.1%
~equal in Vitamin D ~µg
~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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +469.8%
Contains more FatsFats +3806.3%
Contains more CarbsCarbs +150.3%
Contains more OtherOther +308.6%
Contains more WaterWater +2195.6%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +6578.1%
Contains more Poly. FatPolyunsaturated fat +9651.1%
Contains less Sat. FatSaturated fat -95.3%

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Jackfruit DV% diff.
Polyunsaturated fat 9.166g 0.094g 60%
Phosphorus 382mg 21mg 52%
Manganese 1.083mg 0.043mg 45%
Selenium 24.3µg 44%
Fats 25g 0.64g 37%
Sodium 839mg 2mg 36%
Iron 2.62mg 0.23mg 30%
Vitamin B2 0.427mg 0.055mg 29%
Monounsaturated fat 10.351g 0.155g 25%
Vitamin B1 0.358mg 0.105mg 21%
Calories 497kcal 95kcal 20%
Calcium 204mg 24mg 18%
Saturated fat 4.129g 0.195g 18%
Protein 9.8g 1.72g 16%
Vitamin C 1.5mg 13.7mg 14%
Vitamin B3 3.185mg 0.92mg 14%
Carbs 58.2g 23.25g 12%
Fructose 9.19g 11%
Folate 64µg 24µg 10%
Copper 0.16mg 0.076mg 9%
Vitamin B5 0.622mg 0.235mg 8%
Zinc 0.87mg 0.13mg 7%
Fiber 3.1g 1.5g 6%
Magnesium 54mg 29mg 6%
Vitamin B6 0.261mg 0.329mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 448mg 4%
Vitamin E 0.34mg 2%
Vitamin A 21µg 5µg 2%
Cholesterol 7mg 0mg 2%
Starch 1.47g 1%
Net carbs 55.1g 21.75g N/A
Sugar 19.08g N/A
Tryptophan 0.13mg 0.034mg 0%
Threonine 0.298mg 0.086mg 0%
Isoleucine 0.383mg 0.069mg 0%
Leucine 0.698mg 0.103mg 0%
Lysine 0.344mg 0.069mg 0%
Methionine 0.167mg 0.034mg 0%
Phenylalanine 0.472mg 0.052mg 0%
Valine 0.438mg 0.086mg 0%
Histidine 0.219mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

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

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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
17%
Jackfruit
Minerals Daily Need Coverage Score
85%
Cheese sandwich
12%
Jackfruit

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 3.934g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 19.08g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 21)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.