Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cheese sandwich vs. Wasabi — In-Depth Nutrition Comparison

Compare

Summary of differences between cheese sandwich and wasabi

  • Cheese sandwich has more phosphorus, manganese, vitamin B2, iron, vitamin B1, vitamin B3, and folate, while wasabi has more vitamin C and fiber.
  • Wasabi covers your daily need for vitamin C, 45% more than cheese sandwich.
  • Cheese sandwich contains 49 times more sodium than wasabi. While cheese sandwich contains 839mg of sodium, wasabi contains only 17mg.
  • Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Wasabi, root, raw.

Infographic

Cheese sandwich vs Wasabi 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%
Wasabi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more CalciumCalcium +59.4%
Contains more IronIron +154.4%
Contains more PhosphorusPhosphorus +377.5%
Contains more ManganeseManganese +177%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +85.6%
Contains more ZincZinc +86.2%
Contains less SodiumSodium -98%
~equal in Copper ~0.155mg

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%
Wasabi
1
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +328.7%
Contains more Vitamin B5Vitamin B5 +206.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +255.6%
Contains more Vitamin CVitamin C +2693.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.274mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +104.2%
Contains more FatsFats +3868.3%
Contains more CarbsCarbs +147.2%
Contains more OtherOther +97.9%
Contains more WaterWater +2059.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Wasabi
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Wasabi DV% diff.
Polyunsaturated fat 9.166g 61%
Vitamin C 1.5mg 41.9mg 45%
Selenium 24.3µg 44%
Phosphorus 382mg 80mg 43%
Fats 25g 0.63g 37%
Sodium 839mg 17mg 36%
Manganese 1.083mg 0.391mg 30%
Monounsaturated fat 10.351g 26%
Vitamin B2 0.427mg 0.114mg 24%
Iron 2.62mg 1.03mg 20%
Calories 497kcal 109kcal 19%
Saturated fat 4.129g 19%
Vitamin B1 0.358mg 0.131mg 19%
Fiber 3.1g 7.8g 19%
Vitamin B3 3.185mg 0.743mg 15%
Folate 64µg 18µg 12%
Carbs 58.2g 23.54g 12%
Protein 9.8g 4.8g 10%
Potassium 306mg 568mg 8%
Calcium 204mg 128mg 8%
Vitamin B5 0.622mg 0.203mg 8%
Zinc 0.87mg 1.62mg 7%
Vitamin B12 0.12µg 0µg 5%
Magnesium 54mg 69mg 4%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 2µg 2%
Vitamin B6 0.261mg 0.274mg 1%
Copper 0.16mg 0.155mg 1%
Net carbs 55.1g 15.74g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Cheese sandwich
23%
Wasabi
Minerals Daily Need Coverage Score
85%
Cheese sandwich
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 822mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 4.129g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 13)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.6)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.