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  6. Cheese sandwich vs. Pacific saury raw

Cheese sandwich vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and pacific saury raw

  • Cheese sandwich has more manganese, vitamin B2, iron, vitamin B1, phosphorus, selenium, and calcium; however, pacific saury raw is higher in vitamin B12.
  • Pacific saury raw covers your daily vitamin B12 needs 78% more than cheese sandwich.
  • Pacific saury raw contains 35 times less saturated fat than cheese sandwich. Cheese sandwich contains 4.129g of saturated fat, while pacific saury raw contains 0.118g.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Fish, pike, northern, raw.

Infographic

Cheese sandwich vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +74.2%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +376.4%
Contains more CopperCopper +213.7%
Contains more ZincZinc +29.9%
Contains more PhosphorusPhosphorus +73.6%
Contains more ManganeseManganese +351.3%
Contains more SeleniumSelenium +92.9%
Contains less SodiumSodium -95.4%

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%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +517.2%
Contains more Vitamin B2Vitamin B2 +577.8%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +326.7%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B12Vitamin B12 +1566.7%
~equal in Vitamin A ~21µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pacific saury raw DV% diff.
Vitamin B12 0.12µg 2µg 78%
Polyunsaturated fat 9.166g 0.202g 60%
Fats 25g 0.69g 37%
Manganese 1.083mg 0.24mg 37%
Sodium 839mg 39mg 35%
Vitamin B2 0.427mg 0.063mg 28%
Iron 2.62mg 0.55mg 26%
Monounsaturated fat 10.351g 0.157g 25%
Vitamin B1 0.358mg 0.058mg 25%
Phosphorus 382mg 220mg 23%
Selenium 24.3µg 12.6µg 21%
Calories 497kcal 88kcal 20%
Carbs 58.2g 0g 19%
Protein 9.8g 19.26g 19%
Saturated fat 4.129g 0.118g 18%
Calcium 204mg 57mg 15%
Vitamin D 2.5µg 13%
Fiber 3.1g 0g 12%
Choline 65mg 12%
Copper 0.16mg 0.051mg 12%
Folate 64µg 15µg 12%
Vitamin D 99IU 12%
Vitamin B6 0.261mg 0.117mg 11%
Cholesterol 7mg 39mg 11%
Vitamin B3 3.185mg 2.3mg 6%
Magnesium 54mg 31mg 5%
Vitamin C 1.5mg 3.8mg 3%
Vitamin B5 0.622mg 0.75mg 3%
Zinc 0.87mg 0.67mg 2%
Vitamin E 0.2mg 1%
Potassium 306mg 259mg 1%
Net carbs 55.1g 0g N/A
Vitamin A 21µg 21µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.13mg 0.216mg 0%
Threonine 0.298mg 0.844mg 0%
Isoleucine 0.383mg 0.887mg 0%
Leucine 0.698mg 1.565mg 0%
Lysine 0.344mg 1.768mg 0%
Methionine 0.167mg 0.57mg 0%
Phenylalanine 0.472mg 0.752mg 0%
Valine 0.438mg 0.992mg 0%
Histidine 0.219mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +3523.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.3%
Contains more ProteinProtein +96.5%
Contains more WaterWater +2366.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +6493%
Contains more Poly. FatPolyunsaturated fat +4437.6%
Contains less Sat. FatSaturated fat -97.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.