Crackers vs. Cheese sandwich — In-Depth Nutrition Comparison
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Important differences between crackers and cheese sandwich
- Crackers have more iron, vitamin B3, and folate; however, cheese sandwich has more selenium, manganese, phosphorus, vitamin B6, magnesium, and calcium.
- Cheese sandwich's daily need coverage for selenium is 32% more.
- Crackers have 2 times more iron than cheese sandwich. Crackers have 4.03mg of iron, while cheese sandwich has 2.62mg.
- Cheese sandwich is lower in saturated fat.
The food varieties used in the comparison are Crackers, standard snack-type, regular and Crackers, wheat, sandwich, with cheese filling.
Infographic
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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.
| Contains more IronIron | +53.8% |
| Contains less SodiumSodium | -13.5% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +159.3% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +77.6% |
| Contains more PhosphorusPhosphorus | +54% |
| Contains more ManganeseManganese | +120.6% |
| Contains more SeleniumSelenium | +262.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B3Vitamin B3 | +36.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +43.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +49.2% |
| Contains more Vitamin B6Vitamin B6 | +314.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 69.3µg | 58% | |
| Selenium | 6.7µg | 24.3µg | 32% |
| Polyunsaturated fat | 13.137g | 9.166g | 26% |
| Manganese | 0.491mg | 1.083mg | 26% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Phosphorus | 248mg | 382mg | 19% |
| Iron | 4.03mg | 2.62mg | 18% |
| Vitamin B6 | 0.063mg | 0.261mg | 15% |
| Monounsaturated fat | 6.553g | 10.351g | 9% |
| Magnesium | 18mg | 54mg | 9% |
| Calcium | 120mg | 204mg | 8% |
| Vitamin B3 | 4.352mg | 3.185mg | 7% |
| Folate | 92µg | 64µg | 7% |
| Saturated fat | 5.562g | 4.129g | 7% |
| Protein | 6.64g | 9.8g | 6% |
| Potassium | 118mg | 306mg | 6% |
| Copper | 0.104mg | 0.16mg | 6% |
| Sodium | 726mg | 839mg | 5% |
| Vitamin B1 | 0.416mg | 0.358mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B5 | 0.417mg | 0.622mg | 4% |
| Fiber | 2.3g | 3.1g | 3% |
| Zinc | 0.49mg | 0.87mg | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin B2 | 0.456mg | 0.427mg | 2% |
| Choline | 9.6mg | 2% | |
| Vitamin C | 0mg | 1.5mg | 2% |
| Fats | 26.43g | 25g | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Calories | 510kcal | 497kcal | 1% |
| Carbs | 61.3g | 58.2g | 1% |
| Net carbs | 59g | 55.1g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.13mg | 0% |
| Threonine | 0.193mg | 0.298mg | 0% |
| Isoleucine | 0.246mg | 0.383mg | 0% |
| Leucine | 0.471mg | 0.698mg | 0% |
| Lysine | 0.103mg | 0.344mg | 0% |
| Methionine | 0.112mg | 0.167mg | 0% |
| Phenylalanine | 0.331mg | 0.472mg | 0% |
| Valine | 0.294mg | 0.438mg | 0% |
| Histidine | 0.145mg | 0.219mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +47.6% |
| Contains more OtherOther | +52.6% |
~equal in
Fats
~25g
~equal in
Carbs
~58.2g
~equal in
Water
~3.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains more Poly. FatPolyunsaturated fat | +43.3% |
| Contains less Sat. FatSaturated fat | -25.8% |
| Contains more Mono. FatMonounsaturated fat | +58% |
