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  6. Cheese sandwich vs. Pumpkin

Cheese sandwich vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and pumpkin

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, vitamin B2, iron, and calcium; however, pumpkin is higher in vitamin A.
  • Pumpkin covers your daily vitamin A needs 169% more than cheese sandwich.
  • Pumpkin contains 839 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while pumpkin contains 1mg.

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

Infographic

Cheese sandwich vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +871.4%
Contains more IronIron +227.5%
Contains more CopperCopper +26%
Contains more ZincZinc +171.9%
Contains more PhosphorusPhosphorus +768.2%
Contains more ManganeseManganese +766.4%
Contains more SeleniumSelenium +8000%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -99.9%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +430.8%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +327.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +1928.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Pumpkin DV% diff.
Polyunsaturated fat 9.166g 0.005g 61%
Phosphorus 382mg 44mg 48%
Vitamin A 21µg 426µg 45%
Selenium 24.3µg 0.3µg 44%
Manganese 1.083mg 0.125mg 42%
Fats 25g 0.1g 38%
Sodium 839mg 1mg 36%
Vitamin B1 0.358mg 0.05mg 26%
Monounsaturated fat 10.351g 0.013g 26%
Vitamin B2 0.427mg 0.11mg 24%
Calories 497kcal 26kcal 24%
Iron 2.62mg 0.8mg 23%
Saturated fat 4.129g 0.052g 19%
Protein 9.8g 1g 18%
Calcium 204mg 21mg 18%
Carbs 58.2g 6.5g 17%
Vitamin B3 3.185mg 0.6mg 16%
Vitamin B6 0.261mg 0.061mg 15%
Folate 64µg 16µg 12%
Fiber 3.1g 0.5g 10%
Magnesium 54mg 12mg 10%
Vitamin C 1.5mg 9mg 8%
Vitamin E 1.06mg 7%
Vitamin B5 0.622mg 0.298mg 6%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 0.32mg 5%
Copper 0.16mg 0.127mg 4%
Cholesterol 7mg 0mg 2%
Potassium 306mg 340mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Net carbs 55.1g 6g N/A
Sugar 2.76g N/A
Tryptophan 0.13mg 0.012mg 0%
Threonine 0.298mg 0.029mg 0%
Isoleucine 0.383mg 0.031mg 0%
Leucine 0.698mg 0.046mg 0%
Lysine 0.344mg 0.054mg 0%
Methionine 0.167mg 0.011mg 0%
Phenylalanine 0.472mg 0.032mg 0%
Valine 0.438mg 0.035mg 0%
Histidine 0.219mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +880%
Contains more FatsFats +24900%
Contains more CarbsCarbs +795.4%
Contains more OtherOther +375%
Contains more WaterWater +2762.5%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +79523.1%
Contains more Poly. FatPolyunsaturated fat +183220%
Contains less Sat. FatSaturated fat -98.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.