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  6. Crackers, standard snack-type, with whole wheat vs. Cheese sandwich

Crackers, standard snack-type, with whole wheat vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between crackers, standard snack-type, with whole wheat and cheese sandwich

  • Crackers, standard snack-type, with whole wheat has more iron, vitamin B3, and fiber, while cheese sandwich has more selenium, vitamin B2, manganese, and vitamin B6.
  • Cheese sandwich's daily need coverage for selenium is 28% higher.
  • Cheese sandwich contains 2 times less fiber than crackers, standard snack-type, with whole wheat. Crackers, standard snack-type, with whole wheat contains 4.9g of fiber, while cheese sandwich contains 3.1g.

The food types used in this comparison are Crackers, standard snack-type, with whole wheat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crackers, standard snack-type, with whole wheat 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 34% 50% 18% 137% 66% 30% 153% 98% 119% 47%
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 +39.3%
Contains more CopperCopper +23.1%
Contains more ZincZinc +27.6%
Contains less SodiumSodium -10.8%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +46.4%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +179.3%
~equal in Phosphorus ~382mg

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% 0% 58% 0% 80% 56% 83% 29% 42% 0% 36% 44% 15%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +10.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crackers, standard snack-type, with whole wheat Cheese sandwich DV% diff.
Selenium 8.7µg 24.3µg 28%
Starch 52.6g 22%
Vitamin E 2.9mg 19%
Monounsaturated fat 4.54g 10.351g 15%
Vitamin B2 0.243mg 0.427mg 14%
Iron 3.65mg 2.62mg 13%
Vitamin K 14.2µg 12%
Fats 17.84g 25g 11%
Vitamin B3 4.453mg 3.185mg 8%
Polyunsaturated fat 7.942g 9.166g 8%
Manganese 0.916mg 1.083mg 7%
Fiber 4.9g 3.1g 7%
Vitamin B6 0.18mg 0.261mg 6%
Protein 7.29g 9.8g 5%
Vitamin B12 0µg 0.12µg 5%
Choline 27.2mg 5%
Copper 0.197mg 0.16mg 4%
Phosphorus 356mg 382mg 4%
Sodium 748mg 839mg 4%
Calcium 167mg 204mg 4%
Potassium 209mg 306mg 3%
Vitamin B1 0.32mg 0.358mg 3%
Carbs 68.37g 58.2g 3%
Vitamin B5 0.475mg 0.622mg 3%
Folate 58µg 64µg 2%
Calories 463kcal 497kcal 2%
Vitamin A 0µg 21µg 2%
Zinc 1.11mg 0.87mg 2%
Magnesium 47mg 54mg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Saturated fat 4.345g 4.129g 1%
Net carbs 63.47g 55.1g N/A
Sugar 10.43g N/A
Trans fat 0.607g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%
Fructose 0.18g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.861g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 6.991g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 18% 68% 3% 4%
Protein: 7.29 g
Fats: 17.84 g
Carbs: 68.37 g
Water: 2.73 g
Other: 3.77 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 +17.5%
Contains more ProteinProtein +34.4%
Contains more FatsFats +40.1%
Contains more WaterWater +17.2%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 27% 47%
Saturated fat: Sat. Fat 4.345 g
Monounsaturated fat: Mono. Fat 4.54 g
Polyunsaturated fat: Poly. Fat 7.942 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 more Mono. FatMonounsaturated fat +128%
Contains more Poly. FatPolyunsaturated fat +15.4%
~equal in Saturated fat ~4.129g

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, standard snack-type, with whole wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171846/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.