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Cheese sandwich vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and oregano

  • Cheese sandwich has more selenium; however, oregano is richer in iron, manganese, fiber, calcium, vitamin B6, copper, magnesium, and folate.
  • Oregano covers your daily iron needs 427% more than cheese sandwich.
  • Oregano has 34 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while oregano has 25mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Spices, oregano, dried.

Infographic

Cheese sandwich vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +158.1%
Contains more SeleniumSelenium +440%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +682.8%
Contains more PotassiumPotassium +311.8%
Contains more IronIron +1304.6%
Contains more CopperCopper +295.6%
Contains more ZincZinc +209.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +360.8%

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%
Oregano
10
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +304.8%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +270.3%
~equal in Vitamin D ~0µg

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more FatsFats +484.1%
Contains more CarbsCarbs +18.4%
Contains more WaterWater +210.3%
Contains more OtherOther +107.1%
~equal in Protein ~9g

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +1345.7%
Contains more Poly. FatPolyunsaturated fat +569.5%
Contains less Sat. FatSaturated fat -62.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Oregano
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cheese sandwich Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 2.62mg 36.8mg 427%
Manganese 1.083mg 4.99mg 170%
Fiber 3.1g 42.5g 158%
Calcium 204mg 1597mg 139%
Vitamin E 18.26mg 122%
Vitamin B6 0.261mg 1.044mg 60%
Copper 0.16mg 0.633mg 53%
Polyunsaturated fat 9.166g 1.369g 52%
Magnesium 54mg 270mg 51%
Folate 64µg 237µg 43%
Selenium 24.3µg 4.5µg 36%
Sodium 839mg 25mg 35%
Phosphorus 382mg 148mg 33%
Fats 25g 4.28g 32%
Potassium 306mg 1260mg 28%
Monounsaturated fat 10.351g 0.716g 24%
Zinc 0.87mg 2.69mg 17%
Vitamin B1 0.358mg 0.177mg 15%
Calories 497kcal 265kcal 12%
Saturated fat 4.129g 1.551g 12%
Vitamin B3 3.185mg 4.64mg 9%
Vitamin B2 0.427mg 0.528mg 8%
Vitamin A 21µg 85µg 7%
Choline 32.3mg 6%
Vitamin B5 0.622mg 0.921mg 6%
Vitamin B12 0.12µg 0µg 5%
Carbs 58.2g 68.92g 4%
Protein 9.8g 9g 2%
Cholesterol 7mg 0mg 2%
Fructose 1.13g 1%
Vitamin C 1.5mg 2.3mg 1%
Net carbs 55.1g 26.42g N/A
Sugar 4.09g N/A
Tryptophan 0.13mg 0.203mg 0%
Threonine 0.298mg 0.322mg 0%
Isoleucine 0.383mg 0.441mg 0%
Leucine 0.698mg 0.78mg 0%
Lysine 0.344mg 0.5mg 0%
Methionine 0.167mg 0.127mg 0%
Phenylalanine 0.472mg 0.449mg 0%
Valine 0.438mg 0.585mg 0%
Histidine 0.219mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cheese sandwich
208%
Oregano
Minerals Daily Need Coverage Score
85%
Cheese sandwich
319%
Oregano

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 814mg)
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 2.578g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.09g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $4.6)

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.