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  6. Cheese sandwich vs. Oats

Cheese sandwich vs. Oats — In-Depth Nutrition Comparison

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Differences between cheese sandwich and oats

  • Cheese sandwich has more vitamin B2, while oats have more manganese, copper, vitamin B1, fiber, magnesium, zinc, iron, and phosphorus.
  • Oats' daily need coverage for manganese is 167% higher.
  • Oats contain 420 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while oats contain 2mg.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Oats.

Infographic

Cheese sandwich vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +277.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +227.8%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +80.2%
Contains more CopperCopper +291.3%
Contains more ZincZinc +356.3%
Contains more PhosphorusPhosphorus +36.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +353.9%

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%
Oats
Oats
2
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +113.1%
Contains more Vitamin B5Vitamin B5 +116.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Oats DV% diff.
Manganese 1.083mg 4.916mg 167%
Copper 0.16mg 0.626mg 52%
Polyunsaturated fat 9.166g 2.535g 44%
Selenium 24.3µg 44%
Sodium 839mg 2mg 36%
Vitamin B1 0.358mg 0.763mg 34%
Fiber 3.1g 10.6g 30%
Magnesium 54mg 177mg 29%
Fats 25g 6.9g 28%
Zinc 0.87mg 3.97mg 28%
Iron 2.62mg 4.72mg 26%
Vitamin B2 0.427mg 0.139mg 22%
Phosphorus 382mg 523mg 20%
Monounsaturated fat 10.351g 2.178g 20%
Calcium 204mg 54mg 15%
Vitamin B5 0.622mg 1.349mg 15%
Vitamin B3 3.185mg 0.961mg 14%
Protein 9.8g 16.89g 14%
Saturated fat 4.129g 1.217g 13%
Vitamin B6 0.261mg 0.119mg 11%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 389kcal 5%
Potassium 306mg 429mg 4%
Carbs 58.2g 66.27g 3%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Folate 64µg 56µg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 55.1g 55.67g N/A
Tryptophan 0.13mg 0.234mg 0%
Threonine 0.298mg 0.575mg 0%
Isoleucine 0.383mg 0.694mg 0%
Leucine 0.698mg 1.284mg 0%
Lysine 0.344mg 0.701mg 0%
Methionine 0.167mg 0.312mg 0%
Phenylalanine 0.472mg 0.895mg 0%
Valine 0.438mg 0.937mg 0%
Histidine 0.219mg 0.405mg 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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +262.3%
Contains more OtherOther +120.9%
Contains more ProteinProtein +72.3%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +156.9%

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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +375.3%
Contains more Poly. FatPolyunsaturated fat +261.6%
Contains less Sat. FatSaturated fat -70.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.