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  6. Cheese sandwich vs. Veggie burger

Cheese sandwich vs. Veggie burger — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and veggie burgers

  • Cheese sandwich has more phosphorus, vitamin B2, calcium, and vitamin B5; however, veggie burgers are richer in vitamin B1, vitamin B12, folate, and fiber.
  • Veggie burgers cover your daily vitamin B1 needs 191% more than cheese sandwich.
  • Veggie burgers have 3 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while veggie burgers have 1.44g.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Veggie burgers or soyburgers, unprepared.

Infographic

Cheese sandwich vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +85.4%
Contains more ManganeseManganese +13.9%
Contains more CopperCopper +25%
Contains more ZincZinc +44.8%
Contains less SodiumSodium -32.2%
~equal in Magnesium ~56mg
~equal in Potassium ~333mg
~equal in Iron ~2.41mg
~equal in Selenium ~22.6µg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +640.5%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more Vitamin B12Vitamin B12 +1575%
Contains more FolateFolate +93.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Veggie burger DV% diff.
Vitamin B1 0.358mg 2.651mg 191%
Vitamin B12 0.12µg 2.01µg 79%
Polyunsaturated fat 9.166g 2.023g 48%
Fats 25g 6.3g 29%
Phosphorus 382mg 206mg 25%
Monounsaturated fat 10.351g 1.778g 21%
Calories 497kcal 177kcal 16%
Carbs 58.2g 14.27g 15%
Folate 64µg 124µg 15%
Vitamin B2 0.427mg 0.244mg 14%
Saturated fat 4.129g 1.44g 12%
Protein 9.8g 15.7g 12%
Sodium 839mg 569mg 12%
Fiber 3.1g 4.9g 7%
Calcium 204mg 136mg 7%
Vitamin B5 0.622mg 0.289mg 7%
Manganese 1.083mg 0.951mg 6%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Copper 0.16mg 0.2mg 4%
Zinc 0.87mg 1.26mg 4%
Vitamin B3 3.185mg 3.753mg 4%
Vitamin B6 0.261mg 0.303mg 3%
Selenium 24.3µg 22.6µg 3%
Vitamin C 1.5mg 4.5mg 3%
Iron 2.62mg 2.41mg 3%
Vitamin A 21µg 1µg 2%
Starch 5.78g 2%
Vitamin E 0.23mg 2%
Cholesterol 7mg 5mg 1%
Potassium 306mg 333mg 1%
Net carbs 55.1g 9.37g N/A
Magnesium 54mg 56mg 0%
Sugar 1.07g N/A
Tryptophan 0.13mg 0.162mg 0%
Threonine 0.298mg 0.605mg 0%
Isoleucine 0.383mg 0.78mg 0%
Leucine 0.698mg 1.399mg 0%
Lysine 0.344mg 1.004mg 0%
Methionine 0.167mg 0.291mg 0%
Phenylalanine 0.472mg 0.885mg 0%
Valine 0.438mg 0.89mg 0%
Histidine 0.219mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +296.8%
Contains more CarbsCarbs +307.8%
Contains more OtherOther +50.8%
Contains more ProteinProtein +60.2%
Contains more WaterWater +1812.8%

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% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +482.2%
Contains more Poly. FatPolyunsaturated fat +353.1%
Contains less Sat. FatSaturated fat -65.1%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.