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  6. Cheese sandwich vs. Flax seeds

Cheese sandwich vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and flax seeds

  • Cheese sandwich has more vitamin B2, while flax seeds have more copper, vitamin B1, fiber, magnesium, manganese, iron, phosphorus, and zinc.
  • Flax seeds cover your daily need for copper, 118% more than cheese sandwich.
  • Cheese sandwich contains 28 times more sodium than flax seeds. While cheese sandwich contains 839mg of sodium, flax seeds contain only 30mg.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Seeds, flaxseed.

Infographic

Cheese sandwich vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +118.7%
Contains more CopperCopper +662.5%
Contains more ZincZinc +398.9%
Contains more PhosphorusPhosphorus +68.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +129.2%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +359.2%
Contains more Vitamin B5Vitamin B5 +58.4%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more FolateFolate +35.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Flax seeds DV% diff.
Polyunsaturated fat 9.166g 28.73g 130%
Copper 0.16mg 1.22mg 118%
Vitamin B1 0.358mg 1.644mg 107%
Fiber 3.1g 27.3g 97%
Magnesium 54mg 392mg 80%
Manganese 1.083mg 2.482mg 61%
Iron 2.62mg 5.73mg 39%
Phosphorus 382mg 642mg 37%
Sodium 839mg 30mg 35%
Zinc 0.87mg 4.34mg 32%
Fats 25g 42.16g 26%
Vitamin B2 0.427mg 0.161mg 20%
Protein 9.8g 18.29g 17%
Vitamin B6 0.261mg 0.473mg 16%
Potassium 306mg 813mg 15%
Choline 78.7mg 14%
Carbs 58.2g 28.88g 10%
Vitamin B5 0.622mg 0.985mg 7%
Monounsaturated fat 10.351g 7.527g 7%
Folate 64µg 87µg 6%
Vitamin B12 0.12µg 0µg 5%
Calcium 204mg 255mg 5%
Vitamin K 4.3µg 4%
Saturated fat 4.129g 3.663g 2%
Calories 497kcal 534kcal 2%
Selenium 24.3µg 25.4µg 2%
Vitamin E 0.31mg 2%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin B3 3.185mg 3.08mg 1%
Vitamin C 1.5mg 0.6mg 1%
Net carbs 55.1g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.13mg 0.297mg 0%
Threonine 0.298mg 0.766mg 0%
Isoleucine 0.383mg 0.896mg 0%
Leucine 0.698mg 1.235mg 0%
Lysine 0.344mg 0.862mg 0%
Methionine 0.167mg 0.37mg 0%
Phenylalanine 0.472mg 0.957mg 0%
Valine 0.438mg 1.072mg 0%
Histidine 0.219mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +101.5%
Contains more ProteinProtein +86.6%
Contains more FatsFats +68.6%
Contains more WaterWater +117.5%
~equal in Other ~3.71g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains less Sat. FatSaturated fat -11.3%
Contains more Poly. FatPolyunsaturated fat +213.4%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.