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  6. Cheese sandwich vs. Rutabagas

Cheese sandwich vs. Rutabagas — In-Depth Nutrition Comparison

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How are cheese sandwich and rutabagas different?

  • Cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium, while rutabagas are higher in vitamin C.
  • Cheese sandwich covers your daily need for phosphorus, 47% more than rutabagas.
  • Cheese sandwich contains 153 times more saturated fat than rutabagas. Cheese sandwich contains 4.129g of saturated fat, while rutabagas contain 0.027g.
  • Rutabagas have a higher glycemic index (72) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Rutabagas, raw types were used in this article.

Infographic

Cheese sandwich vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +374.4%
Contains more IronIron +495.5%
Contains more CopperCopper +400%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +620.8%
Contains more ManganeseManganese +726.7%
Contains more SeleniumSelenium +3371.4%
Contains less SodiumSodium -98.6%
~equal in Potassium ~305mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +297.8%
Contains more Vitamin B2Vitamin B2 +967.5%
Contains more Vitamin B3Vitamin B3 +355%
Contains more Vitamin B5Vitamin B5 +288.8%
Contains more Vitamin B6Vitamin B6 +161%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +204.8%
Contains more Vitamin CVitamin C +1566.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Rutabagas DV% diff.
Polyunsaturated fat 9.166g 0.088g 61%
Phosphorus 382mg 53mg 47%
Selenium 24.3µg 0.7µg 43%
Manganese 1.083mg 0.131mg 41%
Fats 25g 0.16g 38%
Sodium 839mg 12mg 36%
Vitamin B2 0.427mg 0.04mg 30%
Iron 2.62mg 0.44mg 27%
Vitamin C 1.5mg 25mg 26%
Monounsaturated fat 10.351g 0.025g 26%
Calories 497kcal 37kcal 23%
Vitamin B1 0.358mg 0.09mg 22%
Saturated fat 4.129g 0.027g 19%
Carbs 58.2g 8.62g 17%
Protein 9.8g 1.08g 17%
Calcium 204mg 43mg 16%
Vitamin B3 3.185mg 0.7mg 16%
Copper 0.16mg 0.032mg 14%
Vitamin B6 0.261mg 0.1mg 12%
Folate 64µg 21µg 11%
Vitamin B5 0.622mg 0.16mg 9%
Magnesium 54mg 20mg 8%
Zinc 0.87mg 0.24mg 6%
Vitamin B12 0.12µg 0µg 5%
Fiber 3.1g 2.3g 3%
Choline 14.1mg 3%
Fructose 1.61g 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.3mg 2%
Vitamin A 21µg 0µg 2%
Net carbs 55.1g 6.32g N/A
Potassium 306mg 305mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +807.4%
Contains more FatsFats +15525%
Contains more CarbsCarbs +575.2%
Contains more OtherOther +435.2%
Contains more WaterWater +2694.7%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +41304%
Contains more Poly. FatPolyunsaturated fat +10315.9%
Contains less Sat. FatSaturated fat -99.3%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.