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Cheese sandwich vs. Juice — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and juice

  • Cheese sandwich has more phosphorus, manganese, selenium, iron, calcium, and copper, while juice has more vitamin B6 and vitamin C.
  • Cheese sandwich covers your daily need for phosphorus, 54% more than juice.
  • The amount of saturated fat in juice is lower.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Beverages, Orange juice drink.

Infographic

Cheese sandwich vs Juice 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.
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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +628.6%
Contains more IronIron +2281.8%
Contains more CopperCopper +788.9%
Contains more ZincZinc +4250%
Contains more PhosphorusPhosphorus +9450%
Contains more ManganeseManganese +15371.4%
Contains more SeleniumSelenium +∞%
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%
Juice
4
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B5Vitamin B5 +936.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1500%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B6Vitamin B6 +91.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.38mg
~equal in Vitamin B2 ~0.43mg
~equal in Vitamin K ~0µg
~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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +4800%
Contains more FatsFats +∞%
Contains more CarbsCarbs +334%
Contains more OtherOther +1900%
Contains more WaterWater +2593.8%

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +103410%
Contains more Poly. FatPolyunsaturated fat +91560%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Juice DV% diff.
Polyunsaturated fat 9.166g 0.01g 61%
Phosphorus 382mg 4mg 54%
Manganese 1.083mg 0.007mg 47%
Selenium 24.3µg 0µg 44%
Fats 25g 0g 38%
Sodium 839mg 2mg 36%
Iron 2.62mg 0.11mg 31%
Monounsaturated fat 10.351g 0.01g 26%
Calories 497kcal 54kcal 22%
Calcium 204mg 2mg 20%
Saturated fat 4.129g 0g 19%
Protein 9.8g 0.2g 19%
Vitamin B6 0.261mg 0.5mg 18%
Copper 0.16mg 0.018mg 16%
Vitamin C 1.5mg 15mg 15%
Folate 64µg 4µg 15%
Carbs 58.2g 13.41g 15%
Fiber 3.1g 0.2g 12%
Magnesium 54mg 3mg 12%
Vitamin B5 0.622mg 0.06mg 11%
Vitamin B3 3.185mg 5mg 11%
Potassium 306mg 42mg 8%
Zinc 0.87mg 0.02mg 8%
Vitamin B12 0.12µg 0µg 5%
Vitamin B1 0.358mg 0.38mg 2%
Vitamin A 21µg 2µg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 13.21g N/A
Sugar 9.36g N/A
Vitamin E 0.02mg 0%
Vitamin B2 0.427mg 0.43mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Juice
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
35%
Juice
Minerals Daily Need Coverage Score
85%
Cheese sandwich
2%
Juice

Comparison summary

Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 4.129g)
Which food is lower in glycemic index?
Juice
Juice is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 9.36g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
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.

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.