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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
32%
Minerals Daily Need Coverage Score
56%
85%
Comparison summary
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Crackers contains less Sodium (difference - 113mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 1.433g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 9)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
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.