Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Cheese sandwich
  5. Compare
  6. Cheese sandwich vs. Spinach raw

Cheese sandwich vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Significant differences between cheese sandwich and spinach raw

  • Cheese sandwich has more phosphorus, selenium, vitamin B1, vitamin B2, and vitamin B3; however, spinach raw is richer in vitamin A, folate, and vitamin C.
  • Spinach raw covers your daily vitamin A needs 186% more than cheese sandwich.
  • Spinach raw has 66 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while spinach raw has 0.063g.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Spinach, raw.

Infographic

Cheese sandwich vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +106.1%
Contains more CopperCopper +23.1%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +679.6%
Contains more ManganeseManganese +20.7%
Contains more SeleniumSelenium +2330%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +82.4%
Contains less SodiumSodium -90.6%
~equal in Iron ~2.71mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +359%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B3Vitamin B3 +339.9%
Contains more Vitamin B5Vitamin B5 +856.9%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1773.3%
Contains more Vitamin AVitamin A +2133.3%
Contains more FolateFolate +203.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 9.166g 0.165g 60%
Vitamin A 21µg 469µg 50%
Phosphorus 382mg 49mg 48%
Selenium 24.3µg 1µg 42%
Fats 25g 0.39g 38%
Folate 64µg 194µg 33%
Sodium 839mg 79mg 33%
Vitamin C 1.5mg 28.1mg 30%
Monounsaturated fat 10.351g 0.01g 26%
Calories 497kcal 23kcal 24%
Vitamin B1 0.358mg 0.078mg 23%
Carbs 58.2g 3.63g 18%
Saturated fat 4.129g 0.063g 18%
Vitamin B2 0.427mg 0.189mg 18%
Vitamin B3 3.185mg 0.724mg 15%
Vitamin E 2.03mg 14%
Protein 9.8g 2.86g 14%
Calcium 204mg 99mg 11%
Vitamin B5 0.622mg 0.065mg 11%
Manganese 1.083mg 0.897mg 8%
Potassium 306mg 558mg 7%
Magnesium 54mg 79mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.195mg 5%
Choline 19.3mg 4%
Fiber 3.1g 2.2g 4%
Copper 0.16mg 0.13mg 3%
Zinc 0.87mg 0.53mg 3%
Cholesterol 7mg 0mg 2%
Iron 2.62mg 2.71mg 1%
Net carbs 55.1g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.13mg 0.039mg 0%
Threonine 0.298mg 0.122mg 0%
Isoleucine 0.383mg 0.147mg 0%
Leucine 0.698mg 0.223mg 0%
Lysine 0.344mg 0.174mg 0%
Methionine 0.167mg 0.053mg 0%
Phenylalanine 0.472mg 0.129mg 0%
Valine 0.438mg 0.161mg 0%
Histidine 0.219mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +242.7%
Contains more FatsFats +6310.3%
Contains more CarbsCarbs +1503.3%
Contains more OtherOther +120.9%
Contains more WaterWater +2756.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +103410%
Contains more Poly. FatPolyunsaturated fat +5455.2%
Contains less Sat. FatSaturated fat -98.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.