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  6. Cheese sandwich vs. Spinach raw

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

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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 RAE, Folate, and Vitamin C.
  • Spinach raw covers your daily Vitamin A RAE needs 50% 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.

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.
Cheese sandwich
Cheese sandwich
6
:
4
Spinach raw
Spinach raw
Contains more Calcium +106.1%
Contains more Phosphorus +679.6%
Contains more Zinc +64.2%
Contains more Copper +23.1%
Contains more Manganese +20.7%
Contains more Selenium +2330%
Contains more Magnesium +46.3%
Contains more Potassium +82.4%
Contains less Sodium -90.6%
Equal in Iron - 2.71
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +106.1%
Contains more Phosphorus +679.6%
Contains more Zinc +64.2%
Contains more Copper +23.1%
Contains more Manganese +20.7%
Contains more Selenium +2330%
Contains more Magnesium +46.3%
Contains more Potassium +82.4%
Contains less Sodium -90.6%
Equal in Iron - 2.71

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.
Cheese sandwich
Cheese sandwich
6
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +359%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B5 +856.9%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +13107%
Contains more Vitamin C +1773.3%
Contains more Folate +203.1%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +359%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B5 +856.9%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +13107%
Contains more Vitamin C +1773.3%
Contains more Folate +203.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Spinach raw
Spinach raw
Contains more Protein +242.7%
Contains more Fats +6310.3%
Contains more Carbs +1503.3%
Contains more Other +120.9%
Contains more Water +2756.3%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Spinach raw
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 Protein +242.7%
Contains more Fats +6310.3%
Contains more Carbs +1503.3%
Contains more Other +120.9%
Contains more Water +2756.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +103410%
Contains more Polyunsaturated fat +5455.2%
Contains less Saturated Fat -98.5%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +103410%
Contains more Polyunsaturated fat +5455.2%
Contains less Saturated Fat -98.5%

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 Spinach raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Spinach raw Opinion
Net carbs 55.1g 1.43g Cheese sandwich
Protein 9.8g 2.86g Cheese sandwich
Fats 25g 0.39g Cheese sandwich
Carbs 58.2g 3.63g Cheese sandwich
Calories 497kcal 23kcal Cheese sandwich
Fructose 0.15g Spinach raw
Sugar 0.42g Cheese sandwich
Fiber 3.1g 2.2g Cheese sandwich
Calcium 204mg 99mg Cheese sandwich
Iron 2.62mg 2.71mg Spinach raw
Magnesium 54mg 79mg Spinach raw
Phosphorus 382mg 49mg Cheese sandwich
Potassium 306mg 558mg Spinach raw
Sodium 839mg 79mg Spinach raw
Zinc 0.87mg 0.53mg Cheese sandwich
Copper 0.16mg 0.13mg Cheese sandwich
Manganese 1.083mg 0.897mg Cheese sandwich
Selenium 24.3µg 1µg Cheese sandwich
Vitamin A 71IU 9377IU Spinach raw
Vitamin A RAE 21µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 1.5mg 28.1mg Spinach raw
Vitamin B1 0.358mg 0.078mg Cheese sandwich
Vitamin B2 0.427mg 0.189mg Cheese sandwich
Vitamin B3 3.185mg 0.724mg Cheese sandwich
Vitamin B5 0.622mg 0.065mg Cheese sandwich
Vitamin B6 0.261mg 0.195mg Cheese sandwich
Folate 64µg 194µg Spinach raw
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 482.9µg Spinach raw
Tryptophan 0.13mg 0.039mg Cheese sandwich
Threonine 0.298mg 0.122mg Cheese sandwich
Isoleucine 0.383mg 0.147mg Cheese sandwich
Leucine 0.698mg 0.223mg Cheese sandwich
Lysine 0.344mg 0.174mg Cheese sandwich
Methionine 0.167mg 0.053mg Cheese sandwich
Phenylalanine 0.472mg 0.129mg Cheese sandwich
Valine 0.438mg 0.161mg Cheese sandwich
Histidine 0.219mg 0.064mg Cheese sandwich
Cholesterol 7mg 0mg Spinach raw
Saturated Fat 4.129g 0.063g Spinach raw
Monounsaturated Fat 10.351g 0.01g Cheese sandwich
Polyunsaturated fat 9.166g 0.165g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Cheese sandwich
181%
Spinach raw
Minerals Daily Need Coverage Score
85%
Cheese sandwich
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 760mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 4.066g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. 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.