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Cheese sandwich vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and vegetable?

  • Cheese sandwich is higher in phosphorus, selenium, manganese, vitamin B1, vitamin B2, iron, and calcium, yet vegetable is higher in vitamin A.
  • Vegetable's daily need coverage for vitamin A is 84% more.
  • Cheese sandwich has 133 times more saturated fat than vegetable. While cheese sandwich has 4.129g of saturated fat, vegetable has only 0.031g.
  • The glycemic index of cheese sandwich is lower.

We used Crackers, wheat, sandwich, with cheese filling and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Cheese sandwich vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +716%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +219.5%
Contains more CopperCopper +92.8%
Contains more ZincZinc +77.6%
Contains more PhosphorusPhosphorus +649%
Contains more ManganeseManganese +185.8%
Contains more SeleniumSelenium +8000%
Contains less SodiumSodium -95.8%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +404.2%
Contains more Vitamin B2Vitamin B2 +255.8%
Contains more Vitamin B3Vitamin B3 +274.3%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +252.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
Contains more Vitamin CVitamin C +113.3%
Contains more Vitamin AVitamin A +919%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Vegetable DV% diff.
Polyunsaturated fat 9.166g 0.072g 61%
Phosphorus 382mg 51mg 47%
Selenium 24.3µg 0.3µg 44%
Fats 25g 0.15g 38%
Sodium 839mg 35mg 35%
Manganese 1.083mg 0.379mg 31%
Monounsaturated fat 10.351g 0.01g 26%
Vitamin B1 0.358mg 0.071mg 24%
Vitamin B2 0.427mg 0.12mg 24%
Iron 2.62mg 0.82mg 23%
Calories 497kcal 65kcal 22%
Vitamin A 21µg 214µg 21%
Vitamin K 23.5µg 20%
Saturated fat 4.129g 0.031g 19%
Calcium 204mg 25mg 18%
Carbs 58.2g 13.09g 15%
Vitamin B3 3.185mg 0.851mg 15%
Protein 9.8g 2.86g 14%
Vitamin B6 0.261mg 0.074mg 14%
Folate 64µg 19µg 11%
Vitamin B5 0.622mg 0.151mg 9%
Copper 0.16mg 0.083mg 9%
Magnesium 54mg 22mg 8%
Fiber 3.1g 4.4g 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 169mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Zinc 0.87mg 0.49mg 3%
Vitamin C 1.5mg 3.2mg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.13mg 0.029mg 0%
Threonine 0.298mg 0.115mg 0%
Isoleucine 0.383mg 0.139mg 0%
Leucine 0.698mg 0.19mg 0%
Lysine 0.344mg 0.17mg 0%
Methionine 0.167mg 0.034mg 0%
Phenylalanine 0.472mg 0.12mg 0%
Valine 0.438mg 0.149mg 0%
Histidine 0.219mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +242.7%
Contains more FatsFats +16566.7%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +467.2%
Contains more WaterWater +2500.9%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +103410%
Contains more Poly. FatPolyunsaturated fat +12630.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.