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  6. Cheese sandwich vs. Olive

Cheese sandwich vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and olive?

  • Olive has less phosphorus, manganese, selenium, vitamin B2, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin B5 than cheese sandwich.
  • Cheese sandwich's daily need coverage for phosphorus is 54% higher.
  • Olive contains less saturated fat.

We used Crackers, wheat, sandwich, with cheese filling and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Cheese sandwich vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +3725%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +12633.3%
Contains more ManganeseManganese +5315%
Contains more SeleniumSelenium +2600%
Contains more IronIron +26%
Contains more CopperCopper +56.9%
Contains less SodiumSodium -12.4%

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +11833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8508.1%
Contains more Vitamin B5Vitamin B5 +4046.7%
Contains more Vitamin B6Vitamin B6 +2800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~20µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Olive DV% diff.
Polyunsaturated fat 9.166g 0.911g 55%
Phosphorus 382mg 3mg 54%
Manganese 1.083mg 0.02mg 46%
Selenium 24.3µg 0.9µg 43%
Vitamin B2 0.427mg 0mg 33%
Vitamin B1 0.358mg 0.003mg 30%
Fats 25g 10.68g 22%
Vitamin B3 3.185mg 0.037mg 20%
Vitamin B6 0.261mg 0.009mg 19%
Calories 497kcal 115kcal 19%
Protein 9.8g 0.84g 18%
Carbs 58.2g 6.26g 17%
Folate 64µg 0µg 16%
Saturated fat 4.129g 1.415g 12%
Vitamin B5 0.622mg 0.015mg 12%
Calcium 204mg 88mg 12%
Magnesium 54mg 4mg 12%
Vitamin E 1.65mg 11%
Copper 0.16mg 0.251mg 10%
Iron 2.62mg 3.3mg 9%
Potassium 306mg 8mg 9%
Zinc 0.87mg 0.22mg 6%
Monounsaturated fat 10.351g 7.888g 6%
Vitamin B12 0.12µg 0µg 5%
Sodium 839mg 735mg 5%
Cholesterol 7mg 0mg 2%
Choline 10.3mg 2%
Vitamin K 1.4µg 1%
Vitamin C 1.5mg 0.9mg 1%
Net carbs 55.1g 3.06g N/A
Fiber 3.1g 3.2g 0%
Vitamin A 21µg 20µg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0.026mg 0%
Isoleucine 0.383mg 0.031mg 0%
Leucine 0.698mg 0.05mg 0%
Lysine 0.344mg 0.032mg 0%
Methionine 0.167mg 0.012mg 0%
Phenylalanine 0.472mg 0.029mg 0%
Valine 0.438mg 0.038mg 0%
Histidine 0.219mg 0.023mg 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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1066.7%
Contains more FatsFats +134.1%
Contains more CarbsCarbs +829.7%
Contains more OtherOther +70.4%
Contains more WaterWater +2399.7%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +31.2%
Contains more Poly. FatPolyunsaturated fat +906.1%
Contains less Sat. FatSaturated fat -65.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.