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  6. Cheese sandwich vs. Matzo

Cheese sandwich vs. Matzo — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and matzo

  • Cheese sandwich has more phosphorus, calcium, manganese, folate, vitamin B6, copper, and vitamin B2; however, matzo is richer in selenium.
  • Cheese sandwich covers your daily phosphorus needs 42% more than matzo.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Crackers, matzo, plain.

Infographic

Cheese sandwich vs Matzo 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%
Matzo
Matzo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +1469.2%
Contains more PotassiumPotassium +173.2%
Contains more CopperCopper +166.7%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +329.2%
Contains more ManganeseManganese +66.6%
Contains more IronIron +20.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +51.9%

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%
Matzo
Matzo
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 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +276.5%
Contains more Vitamin B3Vitamin B3 +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Matzo DV% diff.
Polyunsaturated fat 9.166g 0.603g 57%
Phosphorus 382mg 89mg 42%
Sodium 839mg 0mg 36%
Fats 25g 1.4g 36%
Monounsaturated fat 10.351g 0.127g 26%
Selenium 24.3µg 36.9µg 23%
Calcium 204mg 13mg 19%
Manganese 1.083mg 0.65mg 19%
Saturated fat 4.129g 0.226g 18%
Folate 64µg 17µg 12%
Copper 0.16mg 0.06mg 11%
Vitamin B6 0.261mg 0.115mg 11%
Vitamin B2 0.427mg 0.291mg 10%
Carbs 58.2g 83.7g 9%
Magnesium 54mg 25mg 7%
Iron 2.62mg 3.16mg 7%
Potassium 306mg 112mg 6%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 395kcal 5%
Vitamin B3 3.185mg 3.892mg 4%
Vitamin B5 0.622mg 0.443mg 4%
Choline 10.8mg 2%
Vitamin B1 0.358mg 0.387mg 2%
Vitamin C 1.5mg 0mg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 0µg 2%
Zinc 0.87mg 0.68mg 2%
Protein 9.8g 10g 0%
Net carbs 55.1g 80.7g N/A
Sugar 0.29g N/A
Fiber 3.1g 3g 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.13mg 0.116mg 0%
Threonine 0.298mg 0.267mg 0%
Isoleucine 0.383mg 0.371mg 0%
Leucine 0.698mg 0.692mg 0%
Lysine 0.344mg 0.193mg 0%
Methionine 0.167mg 0.176mg 0%
Phenylalanine 0.472mg 0.494mg 0%
Valine 0.438mg 0.42mg 0%
Histidine 0.219mg 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +1685.7%
Contains more OtherOther +533.3%
Contains more CarbsCarbs +43.8%
Contains more WaterWater +34.4%
~equal in Protein ~10g

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +8050.4%
Contains more Poly. FatPolyunsaturated fat +1420.1%
Contains less Sat. FatSaturated fat -94.5%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.