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  6. Cheese sandwich vs. Pumpernickel bread

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

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What are the differences between cheese sandwich and pumpernickel bread?

  • Cheese sandwich is higher in phosphorus, calcium, vitamin B6, and vitamin B2, yet pumpernickel bread is higher in copper, fiber, manganese, and folate.
  • Cheese sandwich's daily need coverage for phosphorus is 29% more.
  • Cheese sandwich has 9 times more saturated fat than pumpernickel bread. While cheese sandwich has 4.129g of saturated fat, pumpernickel bread has only 0.437g.

We used Crackers, wheat, sandwich, with cheese filling and Bread, pumpernickel types in this article.

Infographic

Cheese sandwich vs Pumpernickel 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +47.1%
Contains more PhosphorusPhosphorus +114.6%
Contains more CopperCopper +79.4%
Contains more ZincZinc +70.1%
Contains less SodiumSodium -29%
Contains more ManganeseManganese +20.5%
~equal in Magnesium ~54mg
~equal in Iron ~2.87mg
~equal in Selenium ~24.5µg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +107.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.327mg
~equal in Vitamin B3 ~3.091mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pumpernickel bread DV% diff.
Polyunsaturated fat 9.166g 1.237g 53%
Fats 25g 3.1g 34%
Phosphorus 382mg 178mg 29%
Monounsaturated fat 10.351g 0.932g 24%
Saturated fat 4.129g 0.437g 17%
Fiber 3.1g 6.5g 14%
Calcium 204mg 68mg 14%
Copper 0.16mg 0.287mg 14%
Calories 497kcal 250kcal 12%
Sodium 839mg 596mg 11%
Manganese 1.083mg 1.305mg 10%
Vitamin B6 0.261mg 0.126mg 10%
Vitamin B2 0.427mg 0.305mg 9%
Folate 64µg 93µg 7%
Zinc 0.87mg 1.48mg 6%
Vitamin B12 0.12µg 0µg 5%
Carbs 58.2g 47.5g 4%
Vitamin B5 0.622mg 0.404mg 4%
Choline 14.6mg 3%
Vitamin B1 0.358mg 0.327mg 3%
Iron 2.62mg 2.87mg 3%
Vitamin E 0.42mg 3%
Potassium 306mg 208mg 3%
Vitamin C 1.5mg 0mg 2%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Protein 9.8g 8.7g 2%
Vitamin B3 3.185mg 3.091mg 1%
Vitamin K 0.8µg 1%
Net carbs 55.1g 41g N/A
Magnesium 54mg 54mg 0%
Sugar 0.53g N/A
Selenium 24.3µg 24.5µg 0%
Tryptophan 0.13mg 0.097mg 0%
Threonine 0.298mg 0.267mg 0%
Isoleucine 0.383mg 0.334mg 0%
Leucine 0.698mg 0.602mg 0%
Lysine 0.344mg 0.248mg 0%
Methionine 0.167mg 0.155mg 0%
Phenylalanine 0.472mg 0.422mg 0%
Valine 0.438mg 0.396mg 0%
Histidine 0.219mg 0.196mg 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
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more ProteinProtein +12.6%
Contains more FatsFats +706.5%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +35.7%
Contains more WaterWater +1084.4%

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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains more Mono. FatMonounsaturated fat +1010.6%
Contains more Poly. FatPolyunsaturated fat +641%
Contains less Sat. FatSaturated fat -89.4%

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.