Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cheese sandwich vs. Taco shells — In-Depth Nutrition Comparison

Compare

Summary of differences between cheese sandwich and taco shells

  • Cheese sandwich has more selenium, vitamin B2, manganese, phosphorus, iron, vitamin B1, and calcium, while taco shells have more fiber.
  • Cheese sandwich covers your daily need for selenium, 35% more than taco shells.
  • Cheese sandwich contains 5 times more vitamin B2 than taco shells. While cheese sandwich contains 0.427mg of vitamin B2, taco shells contain only 0.08mg.
  • The amount of sodium in taco shells is lower.
  • Cheese sandwich has a lower glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of taco shells is 69.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Taco shells, baked.

Infographic

Cheese sandwich vs Taco shells 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 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +59.8%
Contains more CopperCopper +41.6%
Contains more PhosphorusPhosphorus +63.9%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +406.3%
Contains more MagnesiumMagnesium +53.7%
Contains more ZincZinc +85.1%
Contains less SodiumSodium -61.4%

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 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B2Vitamin B2 +433.8%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~69µg

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
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Contains more ProteinProtein +52.9%
Contains more FatsFats +14.7%
Contains more OtherOther +99%
Contains more WaterWater +100%
~equal in Carbs ~63.49g

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
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Contains less Sat. FatSaturated fat -41.9%
Contains more Mono. FatMonounsaturated fat +49.3%
Contains more Poly. FatPolyunsaturated fat +66.8%

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 Taco shells
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Taco shells DV% diff.
Selenium 24.3µg 4.8µg 35%
Vitamin B2 0.427mg 0.08mg 27%
Polyunsaturated fat 9.166g 5.495g 24%
Starch 54.94g 23%
Manganese 1.083mg 0.56mg 23%
Sodium 839mg 324mg 22%
Phosphorus 382mg 233mg 21%
Fiber 3.1g 6.7g 14%
Saturated fat 4.129g 7.105g 14%
Vitamin B5 0.622mg 12%
Vitamin B1 0.358mg 0.216mg 12%
Iron 2.62mg 1.64mg 12%
Calcium 204mg 100mg 10%
Monounsaturated fat 10.351g 6.935g 9%
Vitamin B3 3.185mg 1.867mg 8%
Vitamin K 8.6µg 7%
Zinc 0.87mg 1.61mg 7%
Magnesium 54mg 83mg 7%
Protein 9.8g 6.41g 7%
Vitamin B12 0.12µg 0µg 5%
Fats 25g 21.79g 5%
Vitamin E 0.69mg 5%
Copper 0.16mg 0.113mg 5%
Choline 29.9mg 5%
Vitamin B6 0.261mg 0.203mg 4%
Vitamin C 1.5mg 0mg 2%
Carbs 58.2g 63.49g 2%
Vitamin A 21µg 1µg 2%
Cholesterol 7mg 0mg 2%
Potassium 306mg 231mg 2%
Calories 497kcal 476kcal 1%
Folate 64µg 69µg 1%
Net carbs 55.1g 56.79g N/A
Sugar 1.5g N/A
Trans fat 0.172g N/A
Tryptophan 0.13mg 0.04mg 0%
Threonine 0.298mg 0.227mg 0%
Isoleucine 0.383mg 0.22mg 0%
Leucine 0.698mg 0.837mg 0%
Lysine 0.344mg 0.197mg 0%
Methionine 0.167mg 0.18mg 0%
Phenylalanine 0.472mg 0.29mg 0%
Valine 0.438mg 0.287mg 0%
Histidine 0.219mg 0.167mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Which food is preferable for your diet?

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

People also compare

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
32%
Cheese sandwich
20%
Taco shells
Minerals Daily Need Coverage Score
85%
Cheese sandwich
49%
Taco shells

Comparison summary

Which food is lower in Cholesterol?
Taco shells
Taco shells is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 515mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 2.976g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.