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  6. Cheese sandwich vs. Zucchini

Cheese sandwich vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Cheese sandwich and Zucchini

  • Cheese sandwich has more Phosphorus, Selenium, Manganese, Iron, Vitamin B1, Vitamin B2, and Calcium, however, Zucchini is richer in Vitamin C.
  • Cheese sandwich covers your daily Phosphorus needs 49% more than Zucchini.
  • Zucchini has 122 times less Selenium than Cheese sandwich. Cheese sandwich has 24.3µg of Selenium, while Zucchini has 0.2µg.
  • Zucchini contains less Sodium.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Squash, summer, zucchini, includes skin, raw.

Infographic

Cheese sandwich vs Zucchini 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.
Cheese sandwich
Cheese sandwich
9
:
1
Zucchini
Zucchini
Contains more Calcium +1175%
Contains more Iron +608.1%
Contains more Magnesium +200%
Contains more Phosphorus +905.3%
Contains more Potassium +17.2%
Contains more Zinc +171.9%
Contains more Copper +201.9%
Contains more Manganese +511.9%
Contains more Selenium +12050%
Contains less Sodium -99%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +1175%
Contains more Iron +608.1%
Contains more Magnesium +200%
Contains more Phosphorus +905.3%
Contains more Potassium +17.2%
Contains more Zinc +171.9%
Contains more Copper +201.9%
Contains more Manganese +511.9%
Contains more Selenium +12050%
Contains less Sodium -99%

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
Cheese sandwich
7
:
5
Zucchini
Zucchini
Contains more Vitamin B1 +695.6%
Contains more Vitamin B2 +354.3%
Contains more Vitamin B3 +606.2%
Contains more Vitamin B5 +204.9%
Contains more Vitamin B6 +60.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +181.7%
Contains more Vitamin C +1093.3%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B1 +695.6%
Contains more Vitamin B2 +354.3%
Contains more Vitamin B3 +606.2%
Contains more Vitamin B5 +204.9%
Contains more Vitamin B6 +60.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +181.7%
Contains more Vitamin C +1093.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Zucchini
Zucchini
Contains more Protein +709.9%
Contains more Fats +7712.5%
Contains more Carbs +1771.4%
Contains more Other +566.7%
Contains more Water +2862.2%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +709.9%
Contains more Fats +7712.5%
Contains more Carbs +1771.4%
Contains more Other +566.7%
Contains more Water +2862.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +94000%
Contains more Polyunsaturated fat +9972.5%
Contains less Saturated Fat -98%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +94000%
Contains more Polyunsaturated fat +9972.5%
Contains less Saturated Fat -98%

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 Zucchini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Zucchini Opinion
Net carbs 55.1g 2.11g Cheese sandwich
Protein 9.8g 1.21g Cheese sandwich
Fats 25g 0.32g Cheese sandwich
Carbs 58.2g 3.11g Cheese sandwich
Calories 497kcal 17kcal Cheese sandwich
Fructose 1.38g Zucchini
Sugar 2.5g Cheese sandwich
Fiber 3.1g 1g Cheese sandwich
Calcium 204mg 16mg Cheese sandwich
Iron 2.62mg 0.37mg Cheese sandwich
Magnesium 54mg 18mg Cheese sandwich
Phosphorus 382mg 38mg Cheese sandwich
Potassium 306mg 261mg Cheese sandwich
Sodium 839mg 8mg Zucchini
Zinc 0.87mg 0.32mg Cheese sandwich
Copper 0.16mg 0.053mg Cheese sandwich
Manganese 1.083mg 0.177mg Cheese sandwich
Selenium 24.3µg 0.2µg Cheese sandwich
Vitamin A 71IU 200IU Zucchini
Vitamin A RAE 21µg 10µg Cheese sandwich
Vitamin E 0.12mg Zucchini
Vitamin C 1.5mg 17.9mg Zucchini
Vitamin B1 0.358mg 0.045mg Cheese sandwich
Vitamin B2 0.427mg 0.094mg Cheese sandwich
Vitamin B3 3.185mg 0.451mg Cheese sandwich
Vitamin B5 0.622mg 0.204mg Cheese sandwich
Vitamin B6 0.261mg 0.163mg Cheese sandwich
Folate 64µg 24µg Cheese sandwich
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 4.3µg Zucchini
Tryptophan 0.13mg 0.01mg Cheese sandwich
Threonine 0.298mg 0.029mg Cheese sandwich
Isoleucine 0.383mg 0.044mg Cheese sandwich
Leucine 0.698mg 0.071mg Cheese sandwich
Lysine 0.344mg 0.067mg Cheese sandwich
Methionine 0.167mg 0.018mg Cheese sandwich
Phenylalanine 0.472mg 0.043mg Cheese sandwich
Valine 0.438mg 0.054mg Cheese sandwich
Histidine 0.219mg 0.026mg Cheese sandwich
Cholesterol 7mg 0mg Zucchini
Saturated Fat 4.129g 0.084g Zucchini
Monounsaturated Fat 10.351g 0.011g Cheese sandwich
Polyunsaturated fat 9.166g 0.091g Cheese sandwich
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheese sandwich
16%
Zucchini
Minerals Daily Need Coverage Score
85%
Cheese sandwich
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 831mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.045g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.