Crackers, wheat, regular vs. Cheese sandwich — In-Depth Nutrition Comparison
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A recap on the differences between crackers, wheat, regular and cheese sandwich
- Crackers, wheat, regular has more manganese, fiber, copper, and zinc; however, cheese sandwich is higher in selenium, vitamin B2, fats, phosphorus, calcium, and folate.
- Cheese sandwich covers your daily selenium needs 26% more than crackers, wheat, regular.
- Cheese sandwich contains 2 times less fiber than crackers, wheat, regular. Crackers, wheat, regular contains 6.9g of fiber, while cheese sandwich contains 3.1g.
Food varieties used in this article are Crackers, wheat, regular and Crackers, wheat, sandwich, with cheese filling.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CopperCopper | +71.3% |
| Contains more ZincZinc | +88.5% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +43% |
| Contains more CalciumCalcium | +121.7% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains more SeleniumSelenium | +145.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.1% |
| Contains more Vitamin B2Vitamin B2 | +192.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +68.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 0.956g | 60% | |
| Omega-6 (Linoleic acid) | 7.442g | 44% | |
| Selenium | 9.9µg | 24.3µg | 26% |
| Vitamin B2 | 0.146mg | 0.427mg | 22% |
| Manganese | 1.549mg | 1.083mg | 20% |
| Starch | 47.38g | 19% | |
| Monounsaturated fat | 3.47g | 10.351g | 17% |
| Fiber | 6.9g | 3.1g | 15% |
| Fats | 16.4g | 25g | 13% |
| Copper | 0.274mg | 0.16mg | 13% |
| Vitamin K | 14.2µg | 12% | |
| Calcium | 92mg | 204mg | 11% |
| Phosphorus | 302mg | 382mg | 11% |
| Vitamin E | 1.55mg | 10% | |
| Zinc | 1.64mg | 0.87mg | 7% |
| Folate | 38µg | 64µg | 7% |
| Sodium | 699mg | 839mg | 6% |
| Vitamin B1 | 0.284mg | 0.358mg | 6% |
| Protein | 7.3g | 9.8g | 5% |
| Vitamin B3 | 4.022mg | 3.185mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Choline | 27.2mg | 5% | |
| Polyunsaturated fat | 8.474g | 9.166g | 5% |
| Carbs | 70.73g | 58.2g | 4% |
| Magnesium | 72mg | 54mg | 4% |
| Saturated fat | 3.21g | 4.129g | 4% |
| Calories | 455kcal | 497kcal | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Potassium | 283mg | 306mg | 1% |
| Vitamin B5 | 0.577mg | 0.622mg | 1% |
| Vitamin B6 | 0.244mg | 0.261mg | 1% |
| Fructose | 0.42g | 1% | |
| Protein per 100 calories | 1.6g | 2g | N/A |
| Calories per 10 g protein | 623kcal | 507kcal | N/A |
| Weight per 100 calories | 22g | 20g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 4.7 | N/A |
| Net carbs | 63.83g | 55.1g | N/A |
| Iron | 2.64mg | 2.62mg | 0% |
| Sugar | 15.48g | N/A | |
| Trans fat | 0.034g | N/A | |
| Tryptophan | 0.105mg | 0.13mg | 0% |
| Threonine | 0.265mg | 0.298mg | 0% |
| Isoleucine | 0.306mg | 0.383mg | 0% |
| Leucine | 0.586mg | 0.698mg | 0% |
| Lysine | 0.19mg | 0.344mg | 0% |
| Methionine | 0.145mg | 0.167mg | 0% |
| Phenylalanine | 0.396mg | 0.472mg | 0% |
| Valine | 0.386mg | 0.438mg | 0% |
| Histidine | 0.19mg | 0.219mg | 0% |
| Omega-3 (EPA) | 0.001g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.031g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.3 g
Fats:
16.4 g
Carbs:
70.73 g
Water:
2.75 g
Other:
2.82 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +21.5% |
| Contains more ProteinProtein | +34.2% |
| Contains more FatsFats | +52.4% |
| Contains more WaterWater | +16.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.21 g
Monounsaturated fat:
Mono. Fat
3.47 g
Polyunsaturated fat:
Poly. Fat
8.474 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 | -22.3% |
| Contains more Mono. FatMonounsaturated fat | +198.3% |
~equal in
Polyunsaturated fat
~9.166g