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  6. Crackers, wheat, reduced fat vs. Cheese sandwich

Crackers, wheat, reduced fat vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between crackers, wheat, reduced fat and cheese sandwich

  • Crackers, wheat, reduced fat has more manganese, iron, vitamin B1, folate, and vitamin B3, while cheese sandwich has more selenium, phosphorus, calcium, and vitamin B2.
  • Crackers, wheat, reduced fat covers your daily need for manganese, 45% more than cheese sandwich.
  • Crackers, wheat, reduced fat contains 2 times more folate than cheese sandwich. While crackers, wheat, reduced fat contains 127µg of folate, cheese sandwich contains only 64µg.
  • The amount of saturated fat in crackers, wheat, reduced fat is lower.

These are the specific foods used in this comparison Crackers, wheat, reduced fat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crackers, wheat, reduced fat 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 34% 24% 19% 188% 74% 47% 111% 101% 277% 57%
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 +91.6%
Contains more CopperCopper +39.4%
Contains more ZincZinc +100%
Contains more ManganeseManganese +96.4%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +45.7%
Contains more PhosphorusPhosphorus +48.1%
Contains more SeleniumSelenium +133.7%
~equal in Sodium ~839mg

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% 24% 0% 156% 62% 96% 31% 35% 18% 62% 95% 16%
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 B1Vitamin B1 +74.6%
Contains more Vitamin B3Vitamin B3 +60.8%
Contains more Vitamin B12Vitamin B12 +16.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +98.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +74%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crackers, wheat, reduced fat Cheese sandwich DV% diff.
Manganese 2.127mg 1.083mg 45%
Iron 5.02mg 2.62mg 30%
Selenium 10.4µg 24.3µg 25%
Vitamin B1 0.625mg 0.358mg 22%
Vitamin K 24.7µg 21%
Starch 50.92g 21%
Fats 13.37g 25g 18%
Monounsaturated fat 3.295g 10.351g 18%
Phosphorus 258mg 382mg 18%
Folate 127µg 64µg 16%
Polyunsaturated fat 7.055g 9.166g 14%
Vitamin B2 0.27mg 0.427mg 12%
Vitamin B3 5.123mg 3.185mg 12%
Calcium 80mg 204mg 12%
Vitamin B6 0.15mg 0.261mg 9%
Saturated fat 2.112g 4.129g 9%
Zinc 1.74mg 0.87mg 8%
Vitamin E 1.18mg 8%
Copper 0.223mg 0.16mg 7%
Choline 29.5mg 5%
Carbs 71.52g 58.2g 4%
Potassium 210mg 306mg 3%
Sodium 776mg 839mg 3%
Calories 444kcal 497kcal 3%
Vitamin B5 0.51mg 0.622mg 2%
Magnesium 47mg 54mg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin A 0µg 21µg 2%
Protein 9.34g 9.8g 1%
Fructose 0.88g 1%
Vitamin B12 0.14µg 0.12µg 1%
Fiber 3.4g 3.1g 1%
Net carbs 68.12g 55.1g N/A
Sugar 15.01g N/A
Trans fat 0.201g N/A
Tryptophan 0.112mg 0.13mg 0%
Threonine 0.28mg 0.298mg 0%
Isoleucine 0.33mg 0.383mg 0%
Leucine 0.62mg 0.698mg 0%
Lysine 0.188mg 0.344mg 0%
Methionine 0.142mg 0.167mg 0%
Phenylalanine 0.427mg 0.472mg 0%
Valine 0.417mg 0.438mg 0%
Histidine 0.203mg 0.219mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.853g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 6.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 13% 72% 3% 3%
Protein: 9.34 g
Fats: 13.37 g
Carbs: 71.52 g
Water: 2.73 g
Other: 3.04 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 +22.9%
Contains more FatsFats +87%
Contains more WaterWater +17.2%
Contains more OtherOther +25%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 2.112 g
Monounsaturated fat: Mono. Fat 3.295 g
Polyunsaturated fat: Poly. Fat 7.055 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 -48.8%
Contains more Mono. FatMonounsaturated fat +214.1%
Contains more Poly. FatPolyunsaturated fat +29.9%

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, wheat, reduced fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167934/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.