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  6. Cheese sandwich vs. Wakame

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

Cheese sandwich vs Wakame 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%
Wakame
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
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%
~equal in Sodium ~872mg

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%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Wakame 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

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
Wakame
Wakame
2
3% 9% 80% 7%
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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Wakame
Wakame
1
32% 14% 54%
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%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.