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  6. Cheese sandwich vs. Miso

Cheese sandwich vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and miso

  • Cheese sandwich has more phosphorus, selenium, vitamin B1, vitamin B2, calcium, and vitamin B3; however, miso is higher in copper and zinc.
  • Miso covers your daily sodium needs 126% more than cheese sandwich.
  • Miso contains 4 times less saturated fat than cheese sandwich. Cheese sandwich contains 4.129g of saturated fat, while miso contains 1.025g.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Miso.

Infographic

Cheese sandwich vs Miso 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%
Miso
Miso
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +45.7%
Contains more PhosphorusPhosphorus +140.3%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +26.1%
Contains more SeleniumSelenium +247.1%
Contains more CopperCopper +162.5%
Contains more ZincZinc +194.3%
~equal in Iron ~2.49mg

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%
Miso
Miso
3
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin B1Vitamin B1 +265.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +251.5%
Contains more Vitamin B5Vitamin B5 +84.6%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more Vitamin B12Vitamin B12 +50%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Miso DV% diff.
Sodium 839mg 3728mg 126%
Polyunsaturated fat 9.166g 2.884g 42%
Phosphorus 382mg 159mg 32%
Selenium 24.3µg 7µg 31%
Copper 0.16mg 0.42mg 29%
Fats 25g 6.01g 29%
Vitamin K 29.3µg 24%
Monounsaturated fat 10.351g 1.118g 23%
Vitamin B1 0.358mg 0.098mg 22%
Vitamin B2 0.427mg 0.233mg 15%
Zinc 0.87mg 2.56mg 15%
Calories 497kcal 198kcal 15%
Calcium 204mg 57mg 15%
Saturated fat 4.129g 1.025g 14%
Vitamin B3 3.185mg 0.906mg 14%
Choline 72.2mg 13%
Carbs 58.2g 25.37g 11%
Folate 64µg 19µg 11%
Manganese 1.083mg 0.859mg 10%
Fiber 3.1g 5.4g 9%
Fructose 6g 8%
Vitamin B5 0.622mg 0.337mg 6%
Protein 9.8g 12.79g 6%
Vitamin B6 0.261mg 0.199mg 5%
Potassium 306mg 210mg 3%
Iron 2.62mg 2.49mg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B12 0.12µg 0.08µg 2%
Vitamin A 21µg 4µg 2%
Magnesium 54mg 48mg 1%
Net carbs 55.1g 19.97g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.13mg 0.155mg 0%
Threonine 0.298mg 0.479mg 0%
Isoleucine 0.383mg 0.508mg 0%
Leucine 0.698mg 0.82mg 0%
Lysine 0.344mg 0.478mg 0%
Methionine 0.167mg 0.129mg 0%
Phenylalanine 0.472mg 0.486mg 0%
Valine 0.438mg 0.547mg 0%
Histidine 0.219mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more FatsFats +316%
Contains more CarbsCarbs +129.4%
Contains more ProteinProtein +30.5%
Contains more WaterWater +1244.4%
Contains more OtherOther +237.1%

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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +825.8%
Contains more Poly. FatPolyunsaturated fat +217.8%
Contains less Sat. FatSaturated fat -75.2%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.