Cheese sandwich vs. Yogurt — In-Depth Nutrition Comparison

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How are cheese sandwich and yogurt different?

Cheese sandwich is higher in manganese, phosphorus, iron, vitamin B1, selenium, vitamin B3, and copper; however, yogurt is richer in vitamin B12.
Daily need coverage for manganese for cheese sandwich is 47% higher.
Cheese sandwich contains 37 times more iron than yogurt. While cheese sandwich contains 2.62mg of iron, yogurt contains only 0.07mg.
Yogurt has less saturated fat.
Yogurt has a lower glycemic index (19) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Yogurt, Greek, plain, nonfat are the varieties used in this article.

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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.

Cheese sandwich

Yogurt

Contains more MagnesiumMagnesium	+390.9%
Contains more CalciumCalcium	+85.5%
Contains more PotassiumPotassium	+117%
Contains more IronIron	+3642.9%
Contains more CopperCopper	+841.2%
Contains more ZincZinc	+67.3%
Contains more PhosphorusPhosphorus	+183%
Contains more ManganeseManganese	+11933.3%
Contains more SeleniumSelenium	+150.5%

Contains less SodiumSodium

-95.7%

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.

Cheese sandwich

Yogurt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2000%
Contains more Vitamin B1Vitamin B1	+1456.5%
Contains more Vitamin B2Vitamin B2	+53.6%
Contains more Vitamin B3Vitamin B3	+1431.3%
Contains more Vitamin B5Vitamin B5	+87.9%
Contains more Vitamin B6Vitamin B6	+314.3%
Contains more FolateFolate	+814.3%

Contains more Vitamin B12Vitamin B12

+525%

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.166g	0.012g	61%
Manganese	1.083mg	0.009mg	47%
Fats	25g	0.39g	38%
Sodium	839mg	36mg	35%
Phosphorus	382mg	135mg	35%
Iron	2.62mg	0.07mg	32%
Vitamin B1	0.358mg	0.023mg	28%
Selenium	24.3µg	9.7µg	27%
Monounsaturated fat	10.351g	0.053g	26%
Vitamin B12	0.12µg	0.75µg	26%
Calories	497kcal	59kcal	22%
Vitamin B3	3.185mg	0.208mg	19%
Saturated fat	4.129g	0.117g	18%
Carbs	58.2g	3.6g	18%
Copper	0.16mg	0.017mg	16%
Vitamin B6	0.261mg	0.063mg	15%
Folate	64µg	7µg	14%
Fiber	3.1g	0g	12%
Vitamin B2	0.427mg	0.278mg	11%
Magnesium	54mg	11mg	10%
Calcium	204mg	110mg	9%
Vitamin B5	0.622mg	0.331mg	6%
Potassium	306mg	141mg	5%
Zinc	0.87mg	0.52mg	3%
Choline		15.1mg	3%
Vitamin A	21µg	1µg	2%
Vitamin C	1.5mg	0mg	2%
Protein	9.8g	10.19g	1%
Cholesterol	7mg	5mg	1%
Net carbs	55.1g	3.6g	N/A
Sugar		3.24g	N/A
Vitamin E		0.01mg	0%
Trans fat		0.006g	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%
Omega-3 - ALA		0.001g	N/A
Omega-6 - Linoleic acid		0.01g	N/A