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Cheese sandwich vs. Raisin — In-Depth Nutrition Comparison

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Differences between cheese sandwich and raisins

  • Cheese sandwich has more selenium, phosphorus, manganese, vitamin B2, vitamin B1, calcium, and vitamin B3, while raisins have more copper.
  • Cheese sandwich's daily need coverage for selenium is 43% higher.
  • Raisins contain 76 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while raisins contain 11mg.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Raisins, seedless.

Infographic

Cheese sandwich vs Raisin infographic
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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%
Raisin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +308%
Contains more IronIron +39.4%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +278.2%
Contains more ManganeseManganese +262.2%
Contains more SeleniumSelenium +3950%
Contains more PotassiumPotassium +144.8%
Contains more CopperCopper +98.8%
Contains less SodiumSodium -98.7%

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%
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +237.7%
Contains more Vitamin B2Vitamin B2 +241.6%
Contains more Vitamin B3Vitamin B3 +315.8%
Contains more Vitamin B5Vitamin B5 +554.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
Contains more Vitamin CVitamin C +53.3%
~equal in Vitamin D ~0µg

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
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +219.2%
Contains more FatsFats +5334.8%
Contains more OtherOther +104.3%
Contains more CarbsCarbs +36%
Contains more WaterWater +382.2%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +20196.1%
Contains more Poly. FatPolyunsaturated fat +24673%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Raisin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Raisin DV% diff.
Polyunsaturated fat 9.166g 0.037g 61%
Selenium 24.3µg 0.6µg 43%
Phosphorus 382mg 101mg 40%
Fats 25g 0.46g 38%
Fructose 29.68g 37%
Sodium 839mg 11mg 36%
Manganese 1.083mg 0.299mg 34%
Monounsaturated fat 10.351g 0.051g 26%
Vitamin B2 0.427mg 0.125mg 23%
Vitamin B1 0.358mg 0.106mg 21%
Saturated fat 4.129g 0.058g 19%
Copper 0.16mg 0.318mg 18%
Vitamin B3 3.185mg 0.766mg 15%
Calcium 204mg 50mg 15%
Folate 64µg 5µg 15%
Protein 9.8g 3.07g 13%
Potassium 306mg 749mg 13%
Vitamin B5 0.622mg 0.095mg 11%
Calories 497kcal 299kcal 10%
Iron 2.62mg 1.88mg 9%
Carbs 58.2g 79.18g 7%
Vitamin B6 0.261mg 0.174mg 7%
Zinc 0.87mg 0.22mg 6%
Vitamin B12 0.12µg 0µg 5%
Magnesium 54mg 32mg 5%
Vitamin K 3.5µg 3%
Cholesterol 7mg 0mg 2%
Fiber 3.1g 3.7g 2%
Vitamin A 21µg 0µg 2%
Choline 11.1mg 2%
Vitamin C 1.5mg 2.3mg 1%
Vitamin E 0.12mg 1%
Starch 2.7g 1%
Net carbs 55.1g 75.48g N/A
Sugar 59.19g N/A
Tryptophan 0.13mg 0.05mg 0%
Threonine 0.298mg 0.077mg 0%
Isoleucine 0.383mg 0.057mg 0%
Leucine 0.698mg 0.096mg 0%
Lysine 0.344mg 0.084mg 0%
Methionine 0.167mg 0.021mg 0%
Phenylalanine 0.472mg 0.065mg 0%
Valine 0.438mg 0.083mg 0%
Histidine 0.219mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cheese sandwich
11%
Raisin
Minerals Daily Need Coverage Score
85%
Cheese sandwich
37%
Raisin

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 828mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.071g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.