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  6. Cheese sandwich vs. Orange

Cheese sandwich vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and oranges

  • Cheese sandwich has more phosphorus, manganese, selenium, iron, vitamin B2, vitamin B1, and vitamin B3, while oranges have more vitamin C.
  • Oranges cover your daily need for vitamin C, 57% more than cheese sandwich.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Oranges, raw, all commercial varieties.

Infographic

Cheese sandwich vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +2520%
Contains more CopperCopper +255.6%
Contains more ZincZinc +1142.9%
Contains more PhosphorusPhosphorus +2628.6%
Contains more ManganeseManganese +4232%
Contains more SeleniumSelenium +4760%
Contains less SodiumSodium -100%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +90.9%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +967.5%
Contains more Vitamin B3Vitamin B3 +1029.4%
Contains more Vitamin B5Vitamin B5 +148.8%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.3%
Contains more Vitamin CVitamin C +3446.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Orange DV% diff.
Polyunsaturated fat 9.166g 0.025g 61%
Vitamin C 1.5mg 53.2mg 57%
Phosphorus 382mg 14mg 53%
Manganese 1.083mg 0.025mg 46%
Selenium 24.3µg 0.5µg 43%
Fats 25g 0.12g 38%
Sodium 839mg 0mg 36%
Iron 2.62mg 0.1mg 32%
Vitamin B2 0.427mg 0.04mg 30%
Monounsaturated fat 10.351g 0.023g 26%
Vitamin B1 0.358mg 0.087mg 23%
Calories 497kcal 47kcal 23%
Saturated fat 4.129g 0.015g 19%
Protein 9.8g 0.94g 18%
Vitamin B3 3.185mg 0.282mg 18%
Calcium 204mg 40mg 16%
Vitamin B6 0.261mg 0.06mg 15%
Carbs 58.2g 11.75g 15%
Copper 0.16mg 0.045mg 13%
Magnesium 54mg 10mg 10%
Folate 64µg 30µg 9%
Zinc 0.87mg 0.07mg 7%
Vitamin B5 0.622mg 0.25mg 7%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 181mg 4%
Fiber 3.1g 2.4g 3%
Cholesterol 7mg 0mg 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Vitamin A 21µg 11µg 1%
Net carbs 55.1g 9.35g N/A
Sugar 9.35g N/A
Tryptophan 0.13mg 0.009mg 0%
Threonine 0.298mg 0.015mg 0%
Isoleucine 0.383mg 0.025mg 0%
Leucine 0.698mg 0.023mg 0%
Lysine 0.344mg 0.047mg 0%
Methionine 0.167mg 0.02mg 0%
Phenylalanine 0.472mg 0.031mg 0%
Valine 0.438mg 0.04mg 0%
Histidine 0.219mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +942.6%
Contains more FatsFats +20733.3%
Contains more CarbsCarbs +395.3%
Contains more OtherOther +763.6%
Contains more WaterWater +2610.9%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +44904.3%
Contains more Poly. FatPolyunsaturated fat +36564%
Contains less Sat. FatSaturated fat -99.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.