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Cheese sandwich vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and maple sugar

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, vitamin B1, vitamin B6, and vitamin B3, while maple sugar has more manganese and zinc.
  • Maple sugar covers your daily need for manganese, 145% more than cheese sandwich.
  • Cheese sandwich contains 127 times more phosphorus than maple sugar. While cheese sandwich contains 382mg of phosphorus, maple sugar contains only 3mg.
  • The amount of saturated fat in maple sugar is lower.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Sugars, maple.

Infographic

Cheese sandwich vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +184.2%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +62.7%
Contains more CopperCopper +61.6%
Contains more PhosphorusPhosphorus +12633.3%
Contains more SeleniumSelenium +2937.5%
Contains more ZincZinc +596.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +308.3%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3877.8%
Contains more Vitamin B2Vitamin B2 +3184.6%
Contains more Vitamin B3Vitamin B3 +7862.5%
Contains more Vitamin B5Vitamin B5 +1195.8%
Contains more Vitamin B6Vitamin B6 +8600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +9700%
Contains more FatsFats +12400%
Contains more OtherOther +375%
Contains more CarbsCarbs +56.2%
Contains more WaterWater +150%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +16073.4%
Contains more Poly. FatPolyunsaturated fat +9066%
Contains less Sat. FatSaturated fat -99.1%

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 Maple sugar
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 Maple sugar DV% diff.
Manganese 1.083mg 4.422mg 145%
Polyunsaturated fat 9.166g 0.1g 60%
Phosphorus 382mg 3mg 54%
Zinc 0.87mg 6.06mg 47%
Selenium 24.3µg 0.8µg 43%
Fats 25g 0.2g 38%
Sodium 839mg 11mg 36%
Vitamin B2 0.427mg 0.013mg 32%
Vitamin B1 0.358mg 0.009mg 29%
Monounsaturated fat 10.351g 0.064g 26%
Vitamin B3 3.185mg 0.04mg 20%
Vitamin B6 0.261mg 0.003mg 20%
Protein 9.8g 0.1g 19%
Saturated fat 4.129g 0.036g 19%
Folate 64µg 0µg 16%
Iron 2.62mg 1.61mg 13%
Fiber 3.1g 0g 12%
Vitamin B5 0.622mg 0.048mg 11%
Calcium 204mg 90mg 11%
Carbs 58.2g 90.9g 11%
Magnesium 54mg 19mg 8%
Calories 497kcal 354kcal 7%
Copper 0.16mg 0.099mg 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Potassium 306mg 274mg 1%
Net carbs 55.1g 90.9g N/A
Sugar 84.87g N/A
Choline 2.1mg 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 Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
85%
Cheese sandwich
91%
Maple sugar

Comparison summary

Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 828mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 4.093g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 9)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $4)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.