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  6. Cheese sandwich vs. Prunes

Cheese sandwich vs. Prunes — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and prunes

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, iron, vitamin B2, and calcium; however, prunes have more fiber.
  • Daily need coverage for phosphorus for cheese sandwich is 45% higher.
  • Prunes have 420 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while prunes have 2mg.
  • Cheese sandwich has a higher glycemic index than prunes.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Plums, dried (prunes), uncooked.

Infographic

Cheese sandwich vs Prunes 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%
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +31.7%
Contains more CalciumCalcium +374.4%
Contains more IronIron +181.7%
Contains more ZincZinc +97.7%
Contains more PhosphorusPhosphorus +453.6%
Contains more ManganeseManganese +262.2%
Contains more SeleniumSelenium +8000%
Contains more PotassiumPotassium +139.2%
Contains more CopperCopper +75.6%
Contains less SodiumSodium -99.8%

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%
Prunes
Prunes
4
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +602%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1500%
Contains more Vitamin AVitamin A +85.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Prunes DV% diff.
Polyunsaturated fat 9.166g 0.062g 61%
Vitamin K 59.5µg 50%
Phosphorus 382mg 69mg 45%
Selenium 24.3µg 0.3µg 44%
Fats 25g 0.38g 38%
Sodium 839mg 2mg 36%
Manganese 1.083mg 0.299mg 34%
Vitamin B1 0.358mg 0.051mg 26%
Monounsaturated fat 10.351g 0.053g 26%
Iron 2.62mg 0.93mg 21%
Vitamin B2 0.427mg 0.186mg 19%
Saturated fat 4.129g 0.088g 18%
Fructose 12.45g 16%
Fiber 3.1g 7.1g 16%
Calcium 204mg 43mg 16%
Folate 64µg 4µg 15%
Protein 9.8g 2.18g 15%
Copper 0.16mg 0.281mg 13%
Potassium 306mg 732mg 13%
Calories 497kcal 240kcal 13%
Vitamin B3 3.185mg 1.882mg 8%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.422mg 4%
Vitamin B6 0.261mg 0.205mg 4%
Zinc 0.87mg 0.44mg 4%
Vitamin E 0.43mg 3%
Magnesium 54mg 41mg 3%
Carbs 58.2g 63.88g 2%
Vitamin A 21µg 39µg 2%
Cholesterol 7mg 0mg 2%
Choline 10.1mg 2%
Starch 5.11g 2%
Vitamin C 1.5mg 0.6mg 1%
Net carbs 55.1g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.13mg 0.025mg 0%
Threonine 0.298mg 0.049mg 0%
Isoleucine 0.383mg 0.041mg 0%
Leucine 0.698mg 0.066mg 0%
Lysine 0.344mg 0.05mg 0%
Methionine 0.167mg 0.016mg 0%
Phenylalanine 0.472mg 0.052mg 0%
Valine 0.438mg 0.056mg 0%
Histidine 0.219mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +349.5%
Contains more FatsFats +6478.9%
Contains more OtherOther +43.9%
Contains more WaterWater +866.3%
~equal in Carbs ~63.88g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +19430.2%
Contains more Poly. FatPolyunsaturated fat +14683.9%
Contains less Sat. FatSaturated fat -97.9%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.