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Cheese sandwich vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and rye

  • Cheese sandwich has more selenium, calcium, and vitamin B2; however, rye is higher in manganese, fiber, copper, vitamin B5, and zinc.
  • Rye covers your daily manganese needs 65% more than cheese sandwich.
  • Rye contains 420 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while rye contains 2mg.
  • The glycemic index of cheese sandwich is higher.

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

Infographic

Cheese sandwich vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +750%
Contains more PhosphorusPhosphorus +15.1%
Contains more SeleniumSelenium +74.8%
Contains more MagnesiumMagnesium +103.7%
Contains more PotassiumPotassium +66.7%
Contains more CopperCopper +129.4%
Contains more ZincZinc +204.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +138%
~equal in Iron ~2.63mg

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +70.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68.4%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B5Vitamin B5 +134.1%
Contains more Vitamin B6Vitamin B6 +12.6%
~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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +1433.7%
Contains more OtherOther +142%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +231.3%
~equal in Protein ~10.34g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4876.4%
Contains more Poly. FatPolyunsaturated fat +1095%
Contains less Sat. FatSaturated fat -95.2%

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 Rye
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Rye DV% diff.
Manganese 1.083mg 2.577mg 65%
Polyunsaturated fat 9.166g 0.767g 56%
Fiber 3.1g 15.1g 48%
Fats 25g 1.63g 36%
Sodium 839mg 2mg 36%
Monounsaturated fat 10.351g 0.208g 25%
Copper 0.16mg 0.367mg 23%
Selenium 24.3µg 13.9µg 19%
Saturated fat 4.129g 0.197g 18%
Calcium 204mg 24mg 18%
Vitamin B5 0.622mg 1.456mg 17%
Zinc 0.87mg 2.65mg 16%
Vitamin B2 0.427mg 0.251mg 14%
Magnesium 54mg 110mg 13%
Calories 497kcal 338kcal 8%
Phosphorus 382mg 332mg 7%
Folate 64µg 38µg 7%
Vitamin B3 3.185mg 4.27mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Potassium 306mg 510mg 6%
Carbs 58.2g 75.86g 6%
Vitamin K 5.9µg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B1 0.358mg 0.316mg 4%
Vitamin B6 0.261mg 0.294mg 3%
Vitamin A 21µg 1µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Protein 9.8g 10.34g 1%
Net carbs 55.1g 60.76g N/A
Iron 2.62mg 2.63mg 0%
Sugar 0.98g N/A
Tryptophan 0.13mg 0.108mg 0%
Threonine 0.298mg 0.289mg 0%
Isoleucine 0.383mg 0.208mg 0%
Leucine 0.698mg 0.563mg 0%
Lysine 0.344mg 0.286mg 0%
Methionine 0.167mg 0.153mg 0%
Phenylalanine 0.472mg 0.435mg 0%
Valine 0.438mg 0.317mg 0%
Histidine 0.219mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Rye
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
35%
Rye
Minerals Daily Need Coverage Score
85%
Cheese sandwich
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 3.932g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.