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Cheese sandwich vs. Wheat — In-Depth Nutrition Comparison

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How are cheese sandwich and wheat different?

  • Cheese sandwich is higher in vitamin B2; however, wheat is richer in selenium, manganese, copper, zinc, vitamin B3, magnesium, and phosphorus.
  • Daily need coverage for selenium for wheat is 118% higher.
  • Cheese sandwich contains 420 times more sodium than wheat . While cheese sandwich contains 839mg of sodium, wheat contains only 2mg.

Crackers, wheat, sandwich, with cheese filling and Wheat, durum are the varieties used in this article.

Infographic

Cheese sandwich vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +500%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +40.8%
Contains more IronIron +34.4%
Contains more CopperCopper +245.6%
Contains more ZincZinc +378.2%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +178.1%
Contains more SeleniumSelenium +267.9%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.8%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin B3Vitamin B3 +111.6%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +60.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Wheat DV% diff.
Selenium 24.3µg 89.4µg 118%
Manganese 1.083mg 3.012mg 84%
Polyunsaturated fat 9.166g 0.978g 55%
Copper 0.16mg 0.553mg 44%
Sodium 839mg 2mg 36%
Fats 25g 2.47g 35%
Zinc 0.87mg 4.16mg 30%
Monounsaturated fat 10.351g 0.344g 25%
Vitamin B2 0.427mg 0.121mg 24%
Vitamin B3 3.185mg 6.738mg 22%
Magnesium 54mg 144mg 21%
Phosphorus 382mg 508mg 18%
Saturated fat 4.129g 0.454g 17%
Calcium 204mg 34mg 17%
Vitamin B6 0.261mg 0.419mg 12%
Fiber 3.1g 12%
Iron 2.62mg 3.52mg 11%
Protein 9.8g 13.68g 8%
Calories 497kcal 339kcal 8%
Vitamin B5 0.622mg 0.935mg 6%
Vitamin B12 0.12µg 0µg 5%
Folate 64µg 43µg 5%
Vitamin B1 0.358mg 0.419mg 5%
Potassium 306mg 431mg 4%
Carbs 58.2g 71.13g 4%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 55.1g 71.13g N/A
Tryptophan 0.13mg 0.176mg 0%
Threonine 0.298mg 0.366mg 0%
Isoleucine 0.383mg 0.533mg 0%
Leucine 0.698mg 0.934mg 0%
Lysine 0.344mg 0.303mg 0%
Methionine 0.167mg 0.221mg 0%
Phenylalanine 0.472mg 0.681mg 0%
Valine 0.438mg 0.594mg 0%
Histidine 0.219mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +912.1%
Contains more OtherOther +113.5%
Contains more ProteinProtein +39.6%
Contains more CarbsCarbs +22.2%
Contains more WaterWater +241.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2909%
Contains more Poly. FatPolyunsaturated fat +837.2%
Contains less Sat. FatSaturated fat -89%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.