Crackers, matzo, whole-wheat vs. Cheese sandwich — In-Depth Nutrition Comparison
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Important differences between crackers, matzo, whole-wheat and cheese sandwich
- Crackers, matzo, whole-wheat has more manganese, selenium, fiber, iron, copper, magnesium, and zinc; however, cheese sandwich has more calcium.
- Crackers, matzo, whole-wheat's daily need coverage for manganese is 105% more.
- Crackers, matzo, whole-wheat has 4 times more fiber than cheese sandwich. Crackers, matzo, whole-wheat has 11.8g of fiber, while cheese sandwich has 3.1g.
- Crackers, matzo, whole-wheat is lower in saturated fat.
The food varieties used in the comparison are Crackers, matzo, whole-wheat 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 MagnesiumMagnesium | +148.1% |
| Contains more IronIron | +77.5% |
| Contains more CopperCopper | +118.8% |
| Contains more ZincZinc | +200% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +223.2% |
| Contains more SeleniumSelenium | +209.1% |
| Contains more CalciumCalcium | +787% |
| Contains more PhosphorusPhosphorus | +25.2% |
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 B3Vitamin B3 | +69.9% |
| Contains more Vitamin B5Vitamin B5 | +98.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.6% |
| Contains more Vitamin B6Vitamin B6 | +64.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +82.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.1 g
Fats:
1.5 g
Carbs:
78.9 g
Water:
4.8 g
Other:
1.7 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +33.7% |
| Contains more CarbsCarbs | +35.6% |
| Contains more WaterWater | +50% |
| Contains more FatsFats | +1566.7% |
| Contains more OtherOther | +123.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.243 g
Monounsaturated fat:
Mono. Fat
0.194 g
Polyunsaturated fat:
Poly. Fat
0.653 g
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 | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +5235.6% |
| Contains more Poly. FatPolyunsaturated fat | +1303.7% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 3.5mg | 1.083mg | 105% |
| Selenium | 75.1µg | 24.3µg | 92% |
| Polyunsaturated fat | 0.653g | 9.166g | 57% |
| Fats | 1.5g | 25g | 36% |
| Sodium | 2mg | 839mg | 36% |
| Fiber | 11.8g | 3.1g | 35% |
| Iron | 4.65mg | 2.62mg | 25% |
| Monounsaturated fat | 0.194g | 10.351g | 25% |
| Copper | 0.35mg | 0.16mg | 21% |
| Magnesium | 134mg | 54mg | 19% |
| Calcium | 23mg | 204mg | 18% |
| Saturated fat | 0.243g | 4.129g | 18% |
| Zinc | 2.61mg | 0.87mg | 16% |
| Vitamin B3 | 5.41mg | 3.185mg | 14% |
| Vitamin B5 | 1.235mg | 0.622mg | 12% |
| Vitamin B2 | 0.271mg | 0.427mg | 12% |
| Phosphorus | 305mg | 382mg | 11% |
| Vitamin B6 | 0.159mg | 0.261mg | 8% |
| Calories | 351kcal | 497kcal | 7% |
| Protein | 13.1g | 9.8g | 7% |
| Carbs | 78.9g | 58.2g | 7% |
| Folate | 35µg | 64µg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin A | 0µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin B1 | 0.365mg | 0.358mg | 1% |
| Net carbs | 67.1g | 55.1g | N/A |
| Potassium | 316mg | 306mg | 0% |
| Tryptophan | 0.206mg | 0.13mg | 0% |
| Threonine | 0.382mg | 0.298mg | 0% |
| Isoleucine | 0.489mg | 0.383mg | 0% |
| Leucine | 0.889mg | 0.698mg | 0% |
| Lysine | 0.371mg | 0.344mg | 0% |
| Methionine | 0.204mg | 0.167mg | 0% |
| Phenylalanine | 0.62mg | 0.472mg | 0% |
| Valine | 0.597mg | 0.438mg | 0% |
| Histidine | 0.31mg | 0.219mg | 0% |
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
30%
32%
Minerals Daily Need Coverage Score
149%
85%
Comparison summary
Which food is lower in Cholesterol?
Crackers, matzo, whole-wheat is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Crackers, matzo, whole-wheat contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Crackers, matzo, whole-wheat is lower in Saturated fat (difference - 3.886g)
Which food is lower in glycemic index?
Crackers, matzo, whole-wheat is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Crackers, matzo, whole-wheat is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.