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  6. Cheese sandwich vs. Sweet potato

Cheese sandwich vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and sweet potato

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium; however, sweet potato is richer in vitamin A.
  • Sweet potato covers your daily vitamin A needs 282% more than cheese sandwich.
  • Sweet potato has 229 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while sweet potato has 0.018g.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of cheese sandwich is 54.

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

Infographic

Cheese sandwich vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +580%
Contains more IronIron +329.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +712.8%
Contains more ManganeseManganese +319.8%
Contains more SeleniumSelenium +3950%
Contains more PotassiumPotassium +10.1%
Contains less SodiumSodium -93.4%
~equal in Copper ~0.151mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +359%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +471.8%
Contains more Vitamin B6Vitamin B6 +24.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +481.8%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +3276.2%
Contains more Vitamin B5Vitamin B5 +28.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Sweet potato DV% diff.
Vitamin A 21µg 709µg 76%
Polyunsaturated fat 9.166g 0.014g 61%
Phosphorus 382mg 47mg 48%
Selenium 24.3µg 0.6µg 43%
Fats 25g 0.05g 38%
Manganese 1.083mg 0.258mg 36%
Sodium 839mg 55mg 34%
Vitamin B2 0.427mg 0.061mg 28%
Monounsaturated fat 10.351g 0.001g 26%
Iron 2.62mg 0.61mg 25%
Vitamin B1 0.358mg 0.078mg 23%
Calories 497kcal 86kcal 21%
Saturated fat 4.129g 0.018g 19%
Calcium 204mg 30mg 17%
Vitamin B3 3.185mg 0.557mg 16%
Protein 9.8g 1.57g 16%
Folate 64µg 11µg 13%
Carbs 58.2g 20.12g 13%
Magnesium 54mg 25mg 7%
Zinc 0.87mg 0.3mg 5%
Starch 12.65g 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.209mg 4%
Vitamin B5 0.622mg 0.8mg 4%
Vitamin K 1.8µg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.26mg 2%
Choline 12.3mg 2%
Vitamin C 1.5mg 2.4mg 1%
Fructose 0.7g 1%
Copper 0.16mg 0.151mg 1%
Potassium 306mg 337mg 1%
Net carbs 55.1g 17.12g N/A
Sugar 4.18g N/A
Fiber 3.1g 3g 0%
Tryptophan 0.13mg 0.031mg 0%
Threonine 0.298mg 0.083mg 0%
Isoleucine 0.383mg 0.055mg 0%
Leucine 0.698mg 0.092mg 0%
Lysine 0.344mg 0.066mg 0%
Methionine 0.167mg 0.029mg 0%
Phenylalanine 0.472mg 0.089mg 0%
Valine 0.438mg 0.086mg 0%
Histidine 0.219mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +524.2%
Contains more FatsFats +49900%
Contains more CarbsCarbs +189.3%
Contains more OtherOther +287.8%
Contains more WaterWater +2315%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1035000%
Contains more Poly. FatPolyunsaturated fat +65371.4%
Contains less Sat. FatSaturated fat -99.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.