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Cheese sandwich vs. Mango — In-Depth Nutrition Comparison

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How are cheese sandwich and mango different?

  • Cheese sandwich is higher in phosphorus, manganese, selenium, iron, vitamin B2, vitamin B1, and calcium; however, mango is richer in vitamin C.
  • Daily need coverage for phosphorus for cheese sandwich is 53% higher.
  • Cheese sandwich contains 839 times more sodium than mango. While cheese sandwich contains 839mg of sodium, mango contains only 1mg.

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

Infographic

Cheese sandwich vs Mango 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%
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +1754.5%
Contains more PotassiumPotassium +82.1%
Contains more IronIron +1537.5%
Contains more CopperCopper +44.1%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +2628.6%
Contains more ManganeseManganese +1619%
Contains more SeleniumSelenium +3950%
Contains less SodiumSodium -99.9%

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%
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +1178.6%
Contains more Vitamin B2Vitamin B2 +1023.7%
Contains more Vitamin B3Vitamin B3 +376.1%
Contains more Vitamin B5Vitamin B5 +215.7%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.8%
Contains more Vitamin CVitamin C +2326.7%
Contains more Vitamin AVitamin A +157.1%
~equal in Vitamin D ~0µg

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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1095.1%
Contains more FatsFats +6478.9%
Contains more CarbsCarbs +288.5%
Contains more OtherOther +955.6%
Contains more WaterWater +2508.1%

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
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +7293.6%
Contains more Poly. FatPolyunsaturated fat +12809.9%
Contains less Sat. FatSaturated fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Mango DV% diff.
Polyunsaturated fat 9.166g 0.071g 61%
Phosphorus 382mg 14mg 53%
Manganese 1.083mg 0.063mg 44%
Selenium 24.3µg 0.6µg 43%
Vitamin C 1.5mg 36.4mg 39%
Fats 25g 0.38g 38%
Sodium 839mg 1mg 36%
Iron 2.62mg 0.16mg 31%
Vitamin B2 0.427mg 0.038mg 30%
Vitamin B1 0.358mg 0.028mg 28%
Monounsaturated fat 10.351g 0.14g 26%
Calories 497kcal 60kcal 22%
Calcium 204mg 11mg 19%
Saturated fat 4.129g 0.092g 18%
Protein 9.8g 0.82g 18%
Vitamin B3 3.185mg 0.669mg 16%
Carbs 58.2g 14.98g 14%
Vitamin B6 0.261mg 0.119mg 11%
Magnesium 54mg 10mg 10%
Vitamin B5 0.622mg 0.197mg 9%
Zinc 0.87mg 0.09mg 7%
Fiber 3.1g 1.6g 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 6%
Vitamin B12 0.12µg 0µg 5%
Copper 0.16mg 0.111mg 5%
Folate 64µg 43µg 5%
Vitamin K 4.2µg 4%
Potassium 306mg 168mg 4%
Vitamin A 21µg 54µg 4%
Cholesterol 7mg 0mg 2%
Choline 7.6mg 1%
Net carbs 55.1g 13.38g N/A
Sugar 13.66g N/A
Tryptophan 0.13mg 0.013mg 0%
Threonine 0.298mg 0.031mg 0%
Isoleucine 0.383mg 0.029mg 0%
Leucine 0.698mg 0.05mg 0%
Lysine 0.344mg 0.066mg 0%
Methionine 0.167mg 0.008mg 0%
Phenylalanine 0.472mg 0.027mg 0%
Valine 0.438mg 0.042mg 0%
Histidine 0.219mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Mango
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
21%
Mango
Minerals Daily Need Coverage Score
85%
Cheese sandwich
9%
Mango

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 4.037g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 13.66g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.3)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.