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  6. Cheese sandwich vs. Spelt

Cheese sandwich vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and spelt

  • Cheese sandwich has more vitamin B2 and selenium, while spelt has more manganese, copper, fiber, vitamin B3, iron, zinc, and magnesium.
  • Spelt covers your daily need for manganese, 83% more than cheese sandwich.
  • Cheese sandwich contains 105 times more sodium than spelt. While cheese sandwich contains 839mg of sodium, spelt contains only 8mg.

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

Infographic

Cheese sandwich vs Spelt 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%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +655.6%
Contains more SeleniumSelenium +107.7%
Contains more MagnesiumMagnesium +151.9%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +69.5%
Contains more CopperCopper +219.4%
Contains more ZincZinc +277%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +175.4%
~equal in Phosphorus ~401mg

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%
Spelt
Spelt
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +277.9%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.2%
Contains more Vitamin B3Vitamin B3 +114.9%
Contains more Vitamin B5Vitamin B5 +71.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.364mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Spelt DV% diff.
Manganese 1.083mg 2.983mg 83%
Polyunsaturated fat 9.166g 1.258g 53%
Copper 0.16mg 0.511mg 39%
Sodium 839mg 8mg 36%
Fats 25g 2.43g 35%
Fiber 3.1g 10.7g 30%
Monounsaturated fat 10.351g 0.445g 25%
Vitamin B2 0.427mg 0.113mg 24%
Selenium 24.3µg 11.7µg 23%
Vitamin B3 3.185mg 6.843mg 23%
Iron 2.62mg 4.44mg 23%
Zinc 0.87mg 3.28mg 22%
Starch 53.92g 22%
Magnesium 54mg 136mg 20%
Calcium 204mg 27mg 18%
Saturated fat 4.129g 0.406g 17%
Protein 9.8g 14.57g 10%
Vitamin B5 0.622mg 1.068mg 9%
Calories 497kcal 338kcal 8%
Vitamin B12 0.12µg 0µg 5%
Vitamin E 0.79mg 5%
Folate 64µg 45µg 5%
Carbs 58.2g 70.19g 4%
Phosphorus 382mg 401mg 3%
Vitamin K 3.6µg 3%
Vitamin A 21µg 0µg 2%
Potassium 306mg 388mg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B6 0.261mg 0.23mg 2%
Vitamin B1 0.358mg 0.364mg 1%
Net carbs 55.1g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.13mg 0.132mg 0%
Threonine 0.298mg 0.443mg 0%
Isoleucine 0.383mg 0.552mg 0%
Leucine 0.698mg 1.07mg 0%
Lysine 0.344mg 0.409mg 0%
Methionine 0.167mg 0.258mg 0%
Phenylalanine 0.472mg 0.737mg 0%
Valine 0.438mg 0.681mg 0%
Histidine 0.219mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +928.8%
Contains more OtherOther +112.3%
Contains more ProteinProtein +48.7%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +244.4%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +2226.1%
Contains more Poly. FatPolyunsaturated fat +628.6%
Contains less Sat. FatSaturated fat -90.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.