Cheese sandwich vs. Wakame — In-Depth Nutrition Comparison
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Important differences between cheese sandwich and wakame
- Cheese sandwich has more phosphorus, selenium, vitamin B1, vitamin B6, and vitamin B2; however, wakame has more folate, manganese, copper, and magnesium.
- Cheese sandwich's daily need coverage for phosphorus is 43% more.
- Cheese sandwich has 131 times more vitamin B6 than wakame. Cheese sandwich has 0.261mg of vitamin B6, while wakame has 0.002mg.
- Wakame is lower in saturated fat.
The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Seaweed, wakame, raw.
Infographic
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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.
| Contains more CalciumCalcium | +36% |
| Contains more PotassiumPotassium | +512% |
| Contains more IronIron | +20.2% |
| Contains more ZincZinc | +128.9% |
| Contains more PhosphorusPhosphorus | +377.5% |
| Contains more SeleniumSelenium | +3371.4% |
| Contains more MagnesiumMagnesium | +98.1% |
| Contains more CopperCopper | +77.5% |
| Contains more ManganeseManganese | +29.3% |
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.
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +496.7% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +99.1% |
| Contains more Vitamin B6Vitamin B6 | +12950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more FolateFolate | +206.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +223.4% |
| Contains more FatsFats | +3806.3% |
| Contains more CarbsCarbs | +536.8% |
| Contains more WaterWater | +2399.7% |
| Contains more OtherOther | +89.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains more Mono. FatMonounsaturated fat | +17746.6% |
| Contains more Poly. FatPolyunsaturated fat | +4104.6% |
| Contains less Sat. FatSaturated fat | -96.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 9.166g | 0.218g | 60% |
| Phosphorus | 382mg | 80mg | 43% |
| Selenium | 24.3µg | 0.7µg | 43% |
| Fats | 25g | 0.64g | 37% |
| Folate | 64µg | 196µg | 33% |
| Monounsaturated fat | 10.351g | 0.058g | 26% |
| Vitamin B1 | 0.358mg | 0.06mg | 25% |
| Calories | 497kcal | 45kcal | 23% |
| Vitamin B6 | 0.261mg | 0.002mg | 20% |
| Saturated fat | 4.129g | 0.13g | 18% |
| Carbs | 58.2g | 9.14g | 16% |
| Vitamin B2 | 0.427mg | 0.23mg | 15% |
| Copper | 0.16mg | 0.284mg | 14% |
| Manganese | 1.083mg | 1.4mg | 14% |
| Protein | 9.8g | 3.03g | 14% |
| Magnesium | 54mg | 107mg | 13% |
| Fiber | 3.1g | 0.5g | 10% |
| Vitamin B3 | 3.185mg | 1.6mg | 10% |
| Potassium | 306mg | 50mg | 8% |
| Vitamin E | 1mg | 7% | |
| Iron | 2.62mg | 2.18mg | 6% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Calcium | 204mg | 150mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Zinc | 0.87mg | 0.38mg | 4% |
| Choline | 13.9mg | 3% | |
| Cholesterol | 7mg | 0mg | 2% |
| Vitamin B5 | 0.622mg | 0.697mg | 2% |
| Vitamin C | 1.5mg | 3mg | 2% |
| Sodium | 839mg | 872mg | 1% |
| Net carbs | 55.1g | 8.64g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin A | 21µg | 18µg | 0% |
| Tryptophan | 0.13mg | 0.035mg | 0% |
| Threonine | 0.298mg | 0.165mg | 0% |
| Isoleucine | 0.383mg | 0.087mg | 0% |
| Leucine | 0.698mg | 0.257mg | 0% |
| Lysine | 0.344mg | 0.112mg | 0% |
| Methionine | 0.167mg | 0.063mg | 0% |
| Phenylalanine | 0.472mg | 0.112mg | 0% |
| Valine | 0.438mg | 0.209mg | 0% |
| Histidine | 0.219mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
85%
65%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 3.999g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 33mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.