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  6. Cheese sandwich vs. Nori

Cheese sandwich vs. Nori — In-Depth Nutrition Comparison

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How are cheese sandwich and nori different?

  • Cheese sandwich is higher in phosphorus, selenium, vitamin B1, calcium, and magnesium; however, nori is richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin A for nori is 103% higher.
  • Cheese sandwich contains 68 times more saturated fat than nori. While cheese sandwich contains 4.129g of saturated fat, nori contains only 0.061g.

Crackers, wheat, sandwich, with cheese filling and Seaweed, laver, raw are the varieties used in this article.

Infographic

Cheese sandwich vs Nori 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%
Nori
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +191.4%
Contains more IronIron +45.6%
Contains more PhosphorusPhosphorus +558.6%
Contains more SeleniumSelenium +3371.4%
Contains more PotassiumPotassium +16.3%
Contains more CopperCopper +65%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -94.3%
~equal in Manganese ~0.988mg

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%
Nori
Nori
6
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +265.3%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin AVitamin A +1138.1%
Contains more FolateFolate +128.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.446mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Nori DV% diff.
Polyunsaturated fat 9.166g 0.11g 60%
Phosphorus 382mg 58mg 46%
Selenium 24.3µg 0.7µg 43%
Vitamin C 1.5mg 39mg 42%
Fats 25g 0.28g 38%
Sodium 839mg 48mg 34%
Vitamin A 21µg 260µg 27%
Monounsaturated fat 10.351g 0.025g 26%
Calories 497kcal 35kcal 23%
Vitamin B1 0.358mg 0.098mg 22%
Folate 64µg 146µg 21%
Carbs 58.2g 5.11g 18%
Saturated fat 4.129g 0.061g 18%
Calcium 204mg 70mg 13%
Copper 0.16mg 0.264mg 12%
Magnesium 54mg 2mg 12%
Vitamin B3 3.185mg 1.47mg 11%
Fiber 3.1g 0.3g 11%
Iron 2.62mg 1.8mg 10%
Vitamin B6 0.261mg 0.159mg 8%
Protein 9.8g 5.81g 8%
Vitamin E 1mg 7%
Vitamin B12 0.12µg 0µg 5%
Manganese 1.083mg 0.988mg 4%
Vitamin K 4µg 3%
Vitamin B5 0.622mg 0.521mg 2%
Cholesterol 7mg 0mg 2%
Choline 10.4mg 2%
Zinc 0.87mg 1.05mg 2%
Vitamin B2 0.427mg 0.446mg 1%
Potassium 306mg 356mg 1%
Net carbs 55.1g 4.81g N/A
Sugar 0.49g N/A
Tryptophan 0.13mg 0.043mg 0%
Threonine 0.298mg 0.232mg 0%
Isoleucine 0.383mg 0.259mg 0%
Leucine 0.698mg 0.501mg 0%
Lysine 0.344mg 0.222mg 0%
Methionine 0.167mg 0.145mg 0%
Phenylalanine 0.472mg 0.273mg 0%
Valine 0.438mg 0.402mg 0%
Histidine 0.219mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g 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
Nori
Nori
1
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +68.7%
Contains more FatsFats +8828.6%
Contains more CarbsCarbs +1038.9%
Contains more WaterWater +2557.2%
~equal in Other ~3.77g

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +41304%
Contains more Poly. FatPolyunsaturated fat +8232.7%
Contains less Sat. FatSaturated fat -98.5%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.