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  6. Cheese sandwich vs. Flour

Cheese sandwich vs. Flour — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and flour

  • Cheese sandwich has more phosphorus, calcium, and manganese; however, flour has more vitamin B1, folate, iron, selenium, and vitamin B3.
  • Daily need coverage for phosphorus for cheese sandwich is 39% higher.
  • Flour has 420 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while flour has 2mg.
  • Flour has a higher glycemic index than cheese sandwich.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cheese sandwich vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +1260%
Contains more PotassiumPotassium +186%
Contains more ZincZinc +24.3%
Contains more PhosphorusPhosphorus +253.7%
Contains more ManganeseManganese +58.8%
Contains more IronIron +77.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +39.5%
~equal in Copper ~0.144mg

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B6Vitamin B6 +493.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +119.3%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +85.4%
Contains more FolateFolate +185.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Flour DV% diff.
Polyunsaturated fat 9.166g 0.413g 58%
Phosphorus 382mg 108mg 39%
Fats 25g 0.98g 37%
Vitamin B1 0.358mg 0.785mg 36%
Sodium 839mg 2mg 36%
Folate 64µg 183µg 30%
Monounsaturated fat 10.351g 0.087g 26%
Iron 2.62mg 4.64mg 25%
Calcium 204mg 15mg 19%
Saturated fat 4.129g 0.155g 18%
Vitamin B6 0.261mg 0.044mg 17%
Vitamin B3 3.185mg 5.904mg 17%
Selenium 24.3µg 33.9µg 17%
Manganese 1.083mg 0.682mg 17%
Magnesium 54mg 22mg 8%
Calories 497kcal 364kcal 7%
Potassium 306mg 107mg 6%
Carbs 58.2g 76.31g 6%
Vitamin B2 0.427mg 0.494mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.438mg 4%
Zinc 0.87mg 0.7mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Choline 10.4mg 2%
Fiber 3.1g 2.7g 2%
Copper 0.16mg 0.144mg 2%
Protein 9.8g 10.33g 1%
Net carbs 55.1g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.13mg 0.127mg 0%
Threonine 0.298mg 0.281mg 0%
Isoleucine 0.383mg 0.357mg 0%
Leucine 0.698mg 0.71mg 0%
Lysine 0.344mg 0.228mg 0%
Methionine 0.167mg 0.183mg 0%
Phenylalanine 0.472mg 0.52mg 0%
Valine 0.438mg 0.415mg 0%
Histidine 0.219mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +2451%
Contains more OtherOther +726.1%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +272.5%
~equal in Protein ~10.33g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +11797.7%
Contains more Poly. FatPolyunsaturated fat +2119.4%
Contains less Sat. FatSaturated fat -96.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.