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  6. Cheese sandwich vs. Mussels

Cheese sandwich vs. Mussels — In-Depth Nutrition Comparison

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How are cheese sandwich and mussels different?

  • Cheese sandwich is richer in calcium and phosphorus, while mussels is higher in vitamin B12, manganese, selenium, iron, and zinc.
  • Mussels covers your daily need for vitamin B12, 995% more than cheese sandwich.
  • Cheese sandwich contains 6 times more calcium than mussels. Cheese sandwich contains 204mg of calcium, while mussels contains 33mg.
  • Mussels is lower in saturated fat.

Crackers, wheat, sandwich, with cheese filling and Mollusks, mussel, blue, cooked, moist heat types were used in this article.

Infographic

Cheese sandwich vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +518.2%
Contains more PotassiumPotassium +14.2%
Contains more PhosphorusPhosphorus +34%
Contains more IronIron +156.5%
Contains more ZincZinc +206.9%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +527.9%
Contains more SeleniumSelenium +268.7%
~equal in Copper ~0.149mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B1Vitamin B1 +19.3%
Contains more Vitamin B6Vitamin B6 +161%
Contains more Vitamin CVitamin C +806.7%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more Vitamin B12Vitamin B12 +19900%
Contains more FolateFolate +18.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.42mg
~equal in Vitamin B3 ~3mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Mussels DV% diff.
Vitamin B12 0.12µg 24µg 995%
Manganese 1.083mg 6.8mg 249%
Selenium 24.3µg 89.6µg 119%
Polyunsaturated fat 9.166g 1.212g 53%
Iron 2.62mg 6.72mg 51%
Fats 25g 4.48g 32%
Protein 9.8g 23.8g 28%
Monounsaturated fat 10.351g 1.014g 23%
Sodium 839mg 369mg 20%
Carbs 58.2g 7.39g 17%
Calcium 204mg 33mg 17%
Calories 497kcal 172kcal 16%
Cholesterol 7mg 56mg 16%
Zinc 0.87mg 2.67mg 16%
Saturated fat 4.129g 0.85g 15%
Phosphorus 382mg 285mg 14%
Vitamin C 1.5mg 13.6mg 13%
Fiber 3.1g 0g 12%
Vitamin B6 0.261mg 0.1mg 12%
Vitamin A 21µg 91µg 8%
Vitamin B5 0.622mg 0.95mg 7%
Vitamin B1 0.358mg 0.3mg 5%
Magnesium 54mg 37mg 4%
Folate 64µg 76µg 3%
Vitamin B2 0.427mg 0.42mg 1%
Vitamin B3 3.185mg 3mg 1%
Copper 0.16mg 0.149mg 1%
Potassium 306mg 268mg 1%
Net carbs 55.1g 7.39g N/A
Tryptophan 0.13mg 0.267mg 0%
Threonine 0.298mg 1.025mg 0%
Isoleucine 0.383mg 1.036mg 0%
Leucine 0.698mg 1.676mg 0%
Lysine 0.344mg 1.779mg 0%
Methionine 0.167mg 0.537mg 0%
Phenylalanine 0.472mg 0.853mg 0%
Valine 0.438mg 1.04mg 0%
Histidine 0.219mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +458%
Contains more CarbsCarbs +687.6%
Contains more OtherOther +19.5%
Contains more ProteinProtein +142.9%
Contains more WaterWater +1810.9%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +920.8%
Contains more Poly. FatPolyunsaturated fat +656.3%
Contains less Sat. FatSaturated fat -79.4%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.