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Cheese sandwich vs. White chocolate — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and white chocolate

  • Cheese sandwich has more manganese, selenium, iron, phosphorus, vitamin B1, vitamin B6, and vitamin B3; however, white chocolate is richer in vitamin B12.
  • White chocolate covers your daily saturated fat needs 76% more than cheese sandwich.
  • White chocolate has 135 times less manganese than cheese sandwich. Cheese sandwich has 1.083mg of manganese, while white chocolate has 0.008mg.
  • White chocolate contains less sodium.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Candies, white chocolate.

Infographic

Cheese sandwich vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +350%
Contains more IronIron +991.7%
Contains more CopperCopper +166.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +13437.5%
Contains more SeleniumSelenium +440%
Contains less SodiumSodium -89.3%
~equal in Calcium ~199mg
~equal in Potassium ~286mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +468.3%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +327.5%
Contains more Vitamin B6Vitamin B6 +366.1%
Contains more FolateFolate +814.3%
Contains more Vitamin B12Vitamin B12 +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.608mg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +67%
Contains more WaterWater +146.2%
Contains more OtherOther +153.3%
Contains more FatsFats +28.4%
~equal in Carbs ~59.24g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +13.8%
Contains more Poly. FatPolyunsaturated fat +804.8%

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 White chocolate
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich White chocolate DV% diff.
Saturated fat 4.129g 19.412g 69%
Polyunsaturated fat 9.166g 1.013g 54%
Manganese 1.083mg 0.008mg 47%
Selenium 24.3µg 4.5µg 36%
Sodium 839mg 90mg 33%
Iron 2.62mg 0.24mg 30%
Phosphorus 382mg 176mg 29%
Vitamin B1 0.358mg 0.063mg 25%
Vitamin B12 0.12µg 0.56µg 18%
Vitamin B6 0.261mg 0.056mg 16%
Vitamin B3 3.185mg 0.745mg 15%
Folate 64µg 7µg 14%
Fiber 3.1g 0.2g 12%
Vitamin B2 0.427mg 0.282mg 11%
Fats 25g 32.09g 11%
Copper 0.16mg 0.06mg 11%
Magnesium 54mg 12mg 10%
Protein 9.8g 5.87g 8%
Vitamin K 9.1µg 8%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Cholesterol 7mg 21mg 5%
Monounsaturated fat 10.351g 9.097g 3%
Calories 497kcal 539kcal 2%
Vitamin A 21µg 9µg 1%
Zinc 0.87mg 0.74mg 1%
Potassium 306mg 286mg 1%
Calcium 204mg 199mg 1%
Vitamin C 1.5mg 0.5mg 1%
Carbs 58.2g 59.24g 0%
Net carbs 55.1g 59.04g N/A
Sugar 59g N/A
Vitamin B5 0.622mg 0.608mg 0%
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 White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cheese sandwich
22%
White chocolate
Minerals Daily Need Coverage Score
85%
Cheese sandwich
26%
White chocolate

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 749mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 15.283g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.