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  6. Cheese sandwich vs. Leek

Cheese sandwich vs. Leek — In-Depth Nutrition Comparison

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How are cheese sandwich and leek different?

  • Cheese sandwich is higher in phosphorus, selenium, vitamin B2, manganese, vitamin B1, vitamin B3, and calcium; however, leek is richer in vitamin A.
  • Daily need coverage for phosphorus for cheese sandwich is 50% higher.
  • Cheese sandwich contains 103 times more saturated fat than leek. While cheese sandwich contains 4.129g of saturated fat, leek contains only 0.04g.
  • Leek has a lower glycemic index (32) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Cheese sandwich vs Leek 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%
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +245.8%
Contains more PotassiumPotassium +70%
Contains more IronIron +24.8%
Contains more CopperCopper +33.3%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +991.4%
Contains more ManganeseManganese +125.2%
Contains more SeleniumSelenium +2330%
Contains less SodiumSodium -97.6%

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +496.7%
Contains more Vitamin B2Vitamin B2 +1323.3%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B5Vitamin B5 +344.3%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +295.2%
~equal in Vitamin D ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Leek DV% diff.
Polyunsaturated fat 9.166g 0.166g 60%
Phosphorus 382mg 35mg 50%
Selenium 24.3µg 1µg 42%
Vitamin K 47µg 39%
Fats 25g 0.3g 38%
Sodium 839mg 20mg 36%
Vitamin B2 0.427mg 0.03mg 31%
Monounsaturated fat 10.351g 0.004g 26%
Manganese 1.083mg 0.481mg 26%
Vitamin B1 0.358mg 0.06mg 25%
Calories 497kcal 61kcal 22%
Saturated fat 4.129g 0.04g 19%
Vitamin B3 3.185mg 0.4mg 17%
Protein 9.8g 1.5g 17%
Calcium 204mg 59mg 15%
Carbs 58.2g 14.15g 15%
Vitamin C 1.5mg 12mg 12%
Vitamin B5 0.622mg 0.14mg 10%
Zinc 0.87mg 0.12mg 7%
Vitamin A 21µg 83µg 7%
Iron 2.62mg 2.1mg 7%
Vitamin E 0.92mg 6%
Magnesium 54mg 28mg 6%
Fiber 3.1g 1.8g 5%
Vitamin B12 0.12µg 0µg 5%
Copper 0.16mg 0.12mg 4%
Potassium 306mg 180mg 4%
Vitamin B6 0.261mg 0.233mg 2%
Choline 9.5mg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 12.35g N/A
Sugar 3.9g N/A
Folate 64µg 64µg 0%
Tryptophan 0.13mg 0.012mg 0%
Threonine 0.298mg 0.063mg 0%
Isoleucine 0.383mg 0.052mg 0%
Leucine 0.698mg 0.096mg 0%
Lysine 0.344mg 0.078mg 0%
Methionine 0.167mg 0.018mg 0%
Phenylalanine 0.472mg 0.055mg 0%
Valine 0.438mg 0.056mg 0%
Histidine 0.219mg 0.025mg 0%

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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +553.3%
Contains more FatsFats +8233.3%
Contains more CarbsCarbs +311.3%
Contains more OtherOther +261.9%
Contains more WaterWater +2493.8%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +258675%
Contains more Poly. FatPolyunsaturated fat +5421.7%
Contains less Sat. FatSaturated fat -99%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.