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  6. Crackers, matzo, egg vs. Cheese sandwich

Crackers, matzo, egg vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between crackers, matzo, egg and cheese sandwich

  • Crackers, matzo, egg has more vitamin B1, vitamin B2, and vitamin B3, while cheese sandwich has more phosphorus, manganese, calcium, and vitamin B6.
  • Crackers, matzo, egg's daily need coverage for vitamin B1 is 36% higher.
  • Cheese sandwich contains 12 times less cholesterol than crackers, matzo, egg. Crackers, matzo, egg contains 83mg of cholesterol, while cheese sandwich contains 7mg.

The food types used in this comparison are Crackers, matzo, egg and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crackers, matzo, egg vs Cheese sandwich 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 17% 12% 13% 101% 52% 20% 63% 2.7% 78% 151%
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%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +14%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +104%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +158.1%
Contains more ManganeseManganese +80.5%
~equal in Iron ~2.62mg
~equal in Copper ~0.16mg

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 0.33% 4.3% 0% 0% 197% 143% 95% 26% 12% 24% 0% 18% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B1Vitamin B1 +120.1%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B12Vitamin B12 +58.3%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +61.5%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more FolateFolate +166.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crackers, matzo, egg Cheese sandwich DV% diff.
Polyunsaturated fat 0.473g 9.166g 58%
Vitamin B1 0.788mg 0.358mg 36%
Sodium 21mg 839mg 36%
Fats 2.1g 25g 35%
Phosphorus 148mg 382mg 33%
Cholesterol 83mg 7mg 25%
Monounsaturated fat 0.612g 10.351g 24%
Manganese 0.6mg 1.083mg 21%
Vitamin B6 0.054mg 0.261mg 16%
Saturated fat 0.548g 4.129g 16%
Calcium 40mg 204mg 16%
Vitamin B2 0.618mg 0.427mg 15%
Vitamin B3 5.08mg 3.185mg 12%
Folate 24µg 64µg 10%
Magnesium 24mg 54mg 7%
Carbs 78.6g 58.2g 7%
Selenium 27.7µg 24.3µg 6%
Protein 12.3g 9.8g 5%
Calories 391kcal 497kcal 5%
Potassium 150mg 306mg 5%
Vitamin B5 0.435mg 0.622mg 4%
Vitamin B12 0.19µg 0.12µg 3%
Vitamin C 0.1mg 1.5mg 2%
Vitamin A 13µg 21µg 1%
Zinc 0.73mg 0.87mg 1%
Copper 0.155mg 0.16mg 1%
Fiber 2.8g 3.1g 1%
Iron 2.7mg 2.62mg 1%
Net carbs 75.8g 55.1g N/A
Tryptophan 0.151mg 0.13mg 0%
Threonine 0.384mg 0.298mg 0%
Isoleucine 0.472mg 0.383mg 0%
Leucine 0.886mg 0.698mg 0%
Lysine 0.389mg 0.344mg 0%
Methionine 0.248mg 0.167mg 0%
Phenylalanine 0.624mg 0.472mg 0%
Valine 0.544mg 0.438mg 0%
Histidine 0.278mg 0.219mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 79% 6%
Protein: 12.3 g
Fats: 2.1 g
Carbs: 78.6 g
Water: 6.4 g
Other: 0.6 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +25.5%
Contains more CarbsCarbs +35.1%
Contains more WaterWater +100%
Contains more FatsFats +1090.5%
Contains more OtherOther +533.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 37% 29%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.612 g
Polyunsaturated fat: Poly. Fat 0.473 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +1591.3%
Contains more Poly. FatPolyunsaturated fat +1837.8%

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. Crackers, matzo, egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172741/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.