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  6. Crackers, matzo, egg and onion vs. Cheese sandwich

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

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Summary of differences between crackers, matzo, egg and onion and cheese sandwich

  • Crackers, matzo, egg, and onion has more folate, selenium, iron, and vitamin B1, while cheese sandwich has more phosphorus, calcium, and vitamin B6.
  • Cheese sandwich covers your daily need for phosphorus, 42% more than crackers, matzo, egg, and onion.
  • Crackers, matzo, egg, and onion contains 6 times more cholesterol than cheese sandwich. While crackers, matzo, egg, and onion contains 45mg of cholesterol, cheese sandwich contains only 7mg.

These are the specific foods used in this comparison Crackers, matzo, egg, and onion and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crackers, matzo, egg and onion vs Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 11% 7.3% 164% 27% 20% 38% 37% 107% 199%
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 more IronIron +66.8%
Contains less SodiumSodium -66%
Contains more SeleniumSelenium +50.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +268.7%
Contains more CopperCopper +100%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +329.2%
Contains more ManganeseManganese +32.1%

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 0.67% 2.3% 0% 0% 140% 101% 92% 35% 26% 28% 0% 119% 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 +55.9%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B12Vitamin B12 +83.3%
Contains more FolateFolate +146.9%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +135.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.427mg
~equal in Vitamin B5 ~0.622mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crackers, matzo, egg and onion Cheese sandwich DV% diff.
Polyunsaturated fat 1.001g 9.166g 54%
Phosphorus 89mg 382mg 42%
Fats 3.9g 25g 32%
Folate 158µg 64µg 24%
Sodium 285mg 839mg 24%
Monounsaturated fat 0.987g 10.351g 23%
Iron 4.37mg 2.62mg 22%
Selenium 36.5µg 24.3µg 22%
Vitamin B1 0.558mg 0.358mg 17%
Calcium 36mg 204mg 17%
Saturated fat 0.936g 4.129g 15%
Cholesterol 45mg 7mg 13%
Vitamin B6 0.111mg 0.261mg 12%
Vitamin B3 4.891mg 3.185mg 11%
Manganese 0.82mg 1.083mg 11%
Copper 0.08mg 0.16mg 9%
Fiber 5g 3.1g 8%
Potassium 83mg 306mg 7%
Magnesium 30mg 54mg 6%
Carbs 77.1g 58.2g 6%
Calories 391kcal 497kcal 5%
Vitamin B12 0.22µg 0.12µg 4%
Vitamin A 7µg 21µg 2%
Vitamin B2 0.437mg 0.427mg 1%
Vitamin B5 0.577mg 0.622mg 1%
Zinc 0.73mg 0.87mg 1%
Vitamin C 0.2mg 1.5mg 1%
Protein 10g 9.8g 0%
Net carbs 72.1g 55.1g N/A
Tryptophan 0.123mg 0.13mg 0%
Threonine 0.297mg 0.298mg 0%
Isoleucine 0.37mg 0.383mg 0%
Leucine 0.702mg 0.698mg 0%
Lysine 0.282mg 0.344mg 0%
Methionine 0.19mg 0.167mg 0%
Phenylalanine 0.501mg 0.472mg 0%
Valine 0.425mg 0.438mg 0%
Histidine 0.223mg 0.219mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 4% 77% 7% 2%
Protein: 10 g
Fats: 3.9 g
Carbs: 77.1 g
Water: 7.2 g
Other: 1.8 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 CarbsCarbs +32.5%
Contains more WaterWater +125%
Contains more FatsFats +541%
Contains more OtherOther +111.1%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 34% 34%
Saturated fat: Sat. Fat 0.936 g
Monounsaturated fat: Mono. Fat 0.987 g
Polyunsaturated fat: Poly. Fat 1.001 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 -77.3%
Contains more Mono. FatMonounsaturated fat +948.7%
Contains more Poly. FatPolyunsaturated fat +815.7%

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 and onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172812/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.