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  6. Cheese sandwich vs. Protein bread

Cheese sandwich vs. Protein bread — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and protein bread?

  • Cheese sandwich is richer in phosphorus and vitamin B6, yet protein bread is richer in copper, iron, manganese, selenium, folate, and zinc.
  • Protein bread's daily need coverage for copper is 29% higher.
  • Cheese sandwich has 12 times more saturated fat than protein bread. Cheese sandwich has 4.129g of saturated fat, while protein bread has 0.332g.
  • Cheese sandwich has a lower glycemic index than protein bread.

We used Crackers, wheat, sandwich, with cheese filling and Bread, protein (includes gluten) types in this comparison.

Infographic

Cheese sandwich vs Protein bread 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more CalciumCalcium +64.5%
Contains more PhosphorusPhosphorus +106.5%
Contains more MagnesiumMagnesium +20.4%
Contains more IronIron +58.4%
Contains more CopperCopper +160.6%
Contains more ZincZinc +109.2%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +35.9%
Contains more SeleniumSelenium +35.4%
~equal in Potassium ~322mg

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 0% 0% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.36mg
~equal in Vitamin B2 ~0.394mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Protein bread DV% diff.
Polyunsaturated fat 9.166g 1.009g 54%
Fats 25g 2.2g 35%
Copper 0.16mg 0.417mg 29%
Phosphorus 382mg 185mg 28%
Monounsaturated fat 10.351g 0.183g 25%
Iron 2.62mg 4.15mg 19%
Sodium 839mg 404mg 19%
Manganese 1.083mg 1.472mg 17%
Saturated fat 4.129g 0.332g 17%
Selenium 24.3µg 32.9µg 16%
Vitamin B6 0.261mg 0.071mg 15%
Folate 64µg 116µg 13%
Calories 497kcal 245kcal 13%
Zinc 0.87mg 1.82mg 9%
Calcium 204mg 124mg 8%
Vitamin B3 3.185mg 4.289mg 7%
Carbs 58.2g 43.8g 5%
Protein 9.8g 12.1g 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.42mg 4%
Choline 18.7mg 3%
Vitamin B2 0.427mg 0.394mg 3%
Magnesium 54mg 65mg 3%
Vitamin E 0.36mg 2%
Vitamin A 21µg 0µg 2%
Vitamin C 1.5mg 0mg 2%
Cholesterol 7mg 0mg 2%
Vitamin K 1.3µg 1%
Net carbs 55.1g 40.8g N/A
Potassium 306mg 322mg 0%
Sugar 1.44g N/A
Fiber 3.1g 3g 0%
Vitamin B1 0.358mg 0.36mg 0%
Tryptophan 0.13mg 0.148mg 0%
Threonine 0.298mg 0.366mg 0%
Isoleucine 0.383mg 0.471mg 0%
Leucine 0.698mg 0.858mg 0%
Lysine 0.344mg 0.372mg 0%
Methionine 0.167mg 0.199mg 0%
Phenylalanine 0.472mg 0.596mg 0%
Valine 0.438mg 0.518mg 0%
Histidine 0.219mg 0.271mg 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
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more FatsFats +1036.4%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +100%
Contains more ProteinProtein +23.5%
Contains more WaterWater +1150%

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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +5556.3%
Contains more Poly. FatPolyunsaturated fat +808.4%
Contains less Sat. FatSaturated fat -92%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.