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  6. Cheese sandwich vs. Quinoa

Cheese sandwich vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and quinoa

  • The amount of selenium, phosphorus, vitamin B2, vitamin B1, manganese, calcium, vitamin B3, and iron in cheese sandwich is higher than in quinoa.
  • Cheese sandwich covers your daily selenium needs 39% more than quinoa.
  • Quinoa has 120 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while quinoa has 7mg.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Quinoa, cooked.

Infographic

Cheese sandwich vs Quinoa 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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +75.8%
Contains more PhosphorusPhosphorus +151.3%
Contains more ManganeseManganese +71.6%
Contains more SeleniumSelenium +767.9%
Contains more MagnesiumMagnesium +18.5%
Contains more CopperCopper +20%
Contains more ZincZinc +25.3%
Contains less SodiumSodium -99.2%

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%
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +673.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Quinoa DV% diff.
Polyunsaturated fat 9.166g 1.078g 54%
Selenium 24.3µg 2.8µg 39%
Fats 25g 1.92g 36%
Sodium 839mg 7mg 36%
Phosphorus 382mg 152mg 33%
Monounsaturated fat 10.351g 0.528g 25%
Vitamin B2 0.427mg 0.11mg 24%
Vitamin B1 0.358mg 0.107mg 21%
Manganese 1.083mg 0.631mg 20%
Calories 497kcal 120kcal 19%
Calcium 204mg 17mg 19%
Saturated fat 4.129g 0.231g 18%
Vitamin B3 3.185mg 0.412mg 17%
Iron 2.62mg 1.49mg 14%
Vitamin B5 0.622mg 12%
Carbs 58.2g 21.3g 12%
Protein 9.8g 4.4g 11%
Vitamin B6 0.261mg 0.123mg 11%
Starch 17.63g 7%
Folate 64µg 42µg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin E 0.63mg 4%
Potassium 306mg 172mg 4%
Copper 0.16mg 0.192mg 4%
Choline 23mg 4%
Vitamin A 21µg 0µg 2%
Magnesium 54mg 64mg 2%
Cholesterol 7mg 0mg 2%
Zinc 0.87mg 1.09mg 2%
Vitamin C 1.5mg 0mg 2%
Fiber 3.1g 2.8g 1%
Net carbs 55.1g 18.5g N/A
Sugar 0.87g N/A
Tryptophan 0.13mg 0.052mg 0%
Threonine 0.298mg 0.131mg 0%
Isoleucine 0.383mg 0.157mg 0%
Leucine 0.698mg 0.261mg 0%
Lysine 0.344mg 0.239mg 0%
Methionine 0.167mg 0.096mg 0%
Phenylalanine 0.472mg 0.185mg 0%
Valine 0.438mg 0.185mg 0%
Histidine 0.219mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +122.7%
Contains more FatsFats +1202.1%
Contains more CarbsCarbs +173.2%
Contains more OtherOther +393.5%
Contains more WaterWater +2137.8%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1860.4%
Contains more Poly. FatPolyunsaturated fat +750.3%
Contains less Sat. FatSaturated fat -94.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.