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Cheese sandwich vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and millet flour

  • Cheese sandwich has more vitamin B2 and calcium; however, millet flour is richer in copper, vitamin B3, iron, zinc, magnesium, and selenium.
  • Millet flour covers your daily copper needs 42% more than cheese sandwich.
  • Millet flour has 210 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while millet flour has 4mg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of cheese sandwich is 54.

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

Infographic

Cheese sandwich vs Millet flour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +1357.1%
Contains more PotassiumPotassium +36.6%
Contains more PhosphorusPhosphorus +34%
Contains more MagnesiumMagnesium +120.4%
Contains more IronIron +50.4%
Contains more CopperCopper +234.4%
Contains more ZincZinc +202.3%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +34.6%
~equal in Manganese ~1.002mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +484.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.4%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +42.5%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Millet flour DV% diff.
Polyunsaturated fat 9.166g 2.618g 44%
Copper 0.16mg 0.535mg 42%
Sodium 839mg 4mg 36%
Fats 25g 4.25g 32%
Starch 69.88g 29%
Vitamin B2 0.427mg 0.073mg 27%
Monounsaturated fat 10.351g 0.924g 24%
Calcium 204mg 14mg 19%
Vitamin B3 3.185mg 6.02mg 18%
Iron 2.62mg 3.94mg 17%
Saturated fat 4.129g 0.536g 16%
Zinc 0.87mg 2.63mg 16%
Magnesium 54mg 119mg 15%
Selenium 24.3µg 32.7µg 15%
Phosphorus 382mg 285mg 14%
Vitamin B5 0.622mg 1.267mg 13%
Vitamin B6 0.261mg 0.372mg 9%
Folate 64µg 42µg 6%
Calories 497kcal 382kcal 6%
Carbs 58.2g 75.12g 6%
Vitamin B1 0.358mg 0.413mg 5%
Vitamin B12 0.12µg 5%
Manganese 1.083mg 1.002mg 4%
Vitamin A 21µg 2%
Protein 9.8g 10.75g 2%
Fiber 3.1g 3.5g 2%
Vitamin C 1.5mg 0mg 2%
Potassium 306mg 224mg 2%
Cholesterol 7mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 55.1g 71.62g N/A
Sugar 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.13mg 0.17mg 0%
Threonine 0.298mg 0.354mg 0%
Isoleucine 0.383mg 0.473mg 0%
Leucine 0.698mg 1.537mg 0%
Lysine 0.344mg 0.144mg 0%
Methionine 0.167mg 0.319mg 0%
Phenylalanine 0.472mg 0.675mg 0%
Valine 0.438mg 0.584mg 0%
Histidine 0.219mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +488.2%
Contains more OtherOther +214%
Contains more CarbsCarbs +29.1%
Contains more WaterWater +170.9%
~equal in Protein ~10.75g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +1020.2%
Contains more Poly. FatPolyunsaturated fat +250.1%
Contains less Sat. FatSaturated fat -87%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.