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Cheese sandwich vs. Jujube — In-Depth Nutrition Comparison

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How are cheese sandwich and jujube different?

  • Cheese sandwich is higher in phosphorus, manganese, vitamin B2, vitamin B1, iron, calcium, vitamin B3, and vitamin B6; however, jujube is richer in vitamin C.
  • Daily need coverage for vitamin C for jujube is 75% higher.
  • Cheese sandwich contains 280 times more sodium than jujube. While cheese sandwich contains 839mg of sodium, jujube contains only 3mg.
  • Jujube has a lower glycemic index (27) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Jujube, raw are the varieties used in this article.

Infographic

Cheese sandwich vs Jujube 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%
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +871.4%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +445.8%
Contains more CopperCopper +119.2%
Contains more ZincZinc +1640%
Contains more PhosphorusPhosphorus +1560.9%
Contains more ManganeseManganese +1189.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.6%

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%
Jujube
1
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B1Vitamin B1 +1690%
Contains more Vitamin B2Vitamin B2 +967.5%
Contains more Vitamin B3Vitamin B3 +253.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +4500%
~equal in Vitamin E ~mg
~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
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +716.7%
Contains more FatsFats +12400%
Contains more CarbsCarbs +187.7%
Contains more OtherOther +645.1%
Contains more WaterWater +2333.1%

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Jujube DV% diff.
Vitamin C 1.5mg 69mg 75%
Polyunsaturated fat 9.166g 61%
Phosphorus 382mg 23mg 51%
Selenium 24.3µg 44%
Manganese 1.083mg 0.084mg 43%
Fats 25g 0.2g 38%
Sodium 839mg 3mg 36%
Vitamin B2 0.427mg 0.04mg 30%
Vitamin B1 0.358mg 0.02mg 28%
Iron 2.62mg 0.48mg 27%
Monounsaturated fat 10.351g 26%
Calories 497kcal 79kcal 21%
Saturated fat 4.129g 19%
Calcium 204mg 21mg 18%
Protein 9.8g 1.2g 17%
Folate 64µg 16%
Vitamin B3 3.185mg 0.9mg 14%
Vitamin B6 0.261mg 0.081mg 14%
Carbs 58.2g 20.23g 13%
Fiber 3.1g 12%
Vitamin B5 0.622mg 12%
Copper 0.16mg 0.073mg 10%
Magnesium 54mg 10mg 10%
Zinc 0.87mg 0.05mg 7%
Vitamin B12 0.12µg 0µg 5%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 2µg 2%
Potassium 306mg 250mg 2%
Net carbs 55.1g 20.23g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Jujube
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
22%
Jujube
Minerals Daily Need Coverage Score
85%
Cheese sandwich
10%
Jujube

Comparison summary

Which food is lower in Cholesterol?
Jujube
Jujube is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 836mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 4.129g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 27)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.