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

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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.

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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

Taco shells

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.

Cheese sandwich

Taco shells

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

All nutrients comparison - raw data values

Nutrient			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