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  6. Cheese sandwich vs. Oatmeal

Cheese sandwich vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and oatmeal?

  • Cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, calcium, copper, and vitamin B1, yet oatmeal is richer in iron.
  • Cheese sandwich's daily need coverage for phosphorus is 44% higher.
  • Cheese sandwich has 18 times more saturated fat than oatmeal. Cheese sandwich has 4.129g of saturated fat, while oatmeal has 0.226g.
  • Cheese sandwich has a lower glycemic index than oatmeal.

We used Crackers, wheat, sandwich, with cheese filling and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Cheese sandwich vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +401.6%
Contains more CopperCopper +142.4%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +396.1%
Contains more ManganeseManganese +94.1%
Contains more SeleniumSelenium +386%
Contains more IronIron +127.5%
Contains less SodiumSodium -94.2%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.7%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B5Vitamin B5 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +519%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.025mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Oatmeal DV% diff.
Polyunsaturated fat 9.166g 0.426g 58%
Phosphorus 382mg 77mg 44%
Iron 2.62mg 5.96mg 42%
Fats 25g 1.36g 36%
Selenium 24.3µg 5µg 35%
Sodium 839mg 49mg 34%
Monounsaturated fat 10.351g 0.391g 25%
Manganese 1.083mg 0.558mg 23%
Calories 497kcal 68kcal 21%
Saturated fat 4.129g 0.226g 18%
Carbs 58.2g 11.67g 16%
Vitamin B2 0.427mg 0.215mg 16%
Protein 9.8g 2.37g 15%
Calcium 204mg 80mg 12%
Vitamin A 21µg 130µg 12%
Copper 0.16mg 0.066mg 10%
Vitamin B1 0.358mg 0.26mg 8%
Magnesium 54mg 26mg 7%
Potassium 306mg 61mg 7%
Vitamin B5 0.622mg 0.317mg 6%
Fiber 3.1g 1.7g 6%
Folate 64µg 44µg 5%
Vitamin B12 0.12µg 0µg 5%
Starch 10.37g 4%
Vitamin C 1.5mg 0mg 2%
Vitamin B6 0.261mg 0.29mg 2%
Zinc 0.87mg 0.62mg 2%
Cholesterol 7mg 0mg 2%
Vitamin B3 3.185mg 3.025mg 1%
Choline 4.7mg 1%
Net carbs 55.1g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.13mg 0.04mg 0%
Threonine 0.298mg 0.083mg 0%
Isoleucine 0.383mg 0.105mg 0%
Leucine 0.698mg 0.2mg 0%
Lysine 0.344mg 0.135mg 0%
Methionine 0.167mg 0.04mg 0%
Phenylalanine 0.472mg 0.13mg 0%
Valine 0.438mg 0.151mg 0%
Histidine 0.219mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +313.5%
Contains more FatsFats +1738.2%
Contains more CarbsCarbs +398.7%
Contains more OtherOther +566.7%
Contains more WaterWater +2525.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2547.3%
Contains more Poly. FatPolyunsaturated fat +2051.6%
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.