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  6. Cheese sandwich vs. Seaweed

Cheese sandwich vs. Seaweed — In-Depth Nutrition Comparison

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How are cheese sandwich and seaweed different?

  • Cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B1, vitamin B2, vitamin B6, and vitamin B3, while seaweed is higher in folate.
  • Cheese sandwich covers your daily need for phosphorus, 49% more than seaweed.
  • Cheese sandwich contains 131 times more vitamin B6 than seaweed. Cheese sandwich contains 0.261mg of vitamin B6, while seaweed contains 0.002mg.
  • Seaweed is lower in saturated fat.

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

Infographic

Cheese sandwich vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +243.8%
Contains more CopperCopper +23.1%
Contains more PhosphorusPhosphorus +809.5%
Contains more ManganeseManganese +441.5%
Contains more SeleniumSelenium +3371.4%
Contains more MagnesiumMagnesium +124.1%
Contains more ZincZinc +41.4%
Contains less SodiumSodium -72.2%
~equal in Iron ~2.85mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +184.7%
Contains more Vitamin B3Vitamin B3 +577.7%
Contains more Vitamin B6Vitamin B6 +12950%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more FolateFolate +181.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.642mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Seaweed DV% diff.
Polyunsaturated fat 9.166g 0.047g 61%
Vitamin K 66µg 55%
Phosphorus 382mg 42mg 49%
Selenium 24.3µg 0.7µg 43%
Fats 25g 0.56g 38%
Manganese 1.083mg 0.2mg 38%
Folate 64µg 180µg 29%
Vitamin B1 0.358mg 0.05mg 26%
Monounsaturated fat 10.351g 0.098g 26%
Sodium 839mg 233mg 26%
Calories 497kcal 43kcal 23%
Vitamin B2 0.427mg 0.15mg 21%
Vitamin B6 0.261mg 0.002mg 20%
Saturated fat 4.129g 0.247g 18%
Vitamin B3 3.185mg 0.47mg 17%
Magnesium 54mg 121mg 16%
Carbs 58.2g 9.57g 16%
Protein 9.8g 1.68g 16%
Fiber 3.1g 1.3g 7%
Vitamin E 0.87mg 6%
Potassium 306mg 89mg 6%
Vitamin B12 0.12µg 0µg 5%
Calcium 204mg 168mg 4%
Iron 2.62mg 2.85mg 3%
Zinc 0.87mg 1.23mg 3%
Copper 0.16mg 0.13mg 3%
Vitamin A 21µg 6µg 2%
Vitamin C 1.5mg 3mg 2%
Choline 12.8mg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 8.27g N/A
Sugar 0.6g N/A
Vitamin B5 0.622mg 0.642mg 0%
Tryptophan 0.13mg 0.048mg 0%
Threonine 0.298mg 0.055mg 0%
Isoleucine 0.383mg 0.076mg 0%
Leucine 0.698mg 0.083mg 0%
Lysine 0.344mg 0.082mg 0%
Methionine 0.167mg 0.025mg 0%
Phenylalanine 0.472mg 0.043mg 0%
Valine 0.438mg 0.072mg 0%
Histidine 0.219mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +483.3%
Contains more FatsFats +4364.3%
Contains more CarbsCarbs +508.2%
Contains more WaterWater +2449.4%
Contains more OtherOther +73.9%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +10462.2%
Contains more Poly. FatPolyunsaturated fat +19402.1%
Contains less Sat. FatSaturated fat -94%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.