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  6. Crackers, wheat, regular vs. Cheese sandwich

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

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A recap on 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, phosphorus, calcium, folate, and vitamin B1.
  • 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

Crackers, wheat, regular 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 51% 28% 25% 99% 91% 45% 129% 91% 202% 54%
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 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%
~equal in Potassium ~306mg
~equal in Iron ~2.62mg

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% 31% 0% 71% 34% 75% 35% 56% 0% 36% 29% 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 +26.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.622mg
~equal in Vitamin B6 ~0.261mg

All nutrients comparison - raw data values

Nutrient Crackers, wheat, regular Cheese sandwich DV% diff.
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%
Copper 0.274mg 0.16mg 13%
Fats 16.4g 25g 13%
Vitamin K 14.2µg 12%
Phosphorus 302mg 382mg 11%
Calcium 92mg 204mg 11%
Vitamin E 1.55mg 10%
Folate 38µg 64µg 7%
Zinc 1.64mg 0.87mg 7%
Vitamin B1 0.284mg 0.358mg 6%
Sodium 699mg 839mg 6%
Polyunsaturated fat 8.474g 9.166g 5%
Vitamin B3 4.022mg 3.185mg 5%
Protein 7.3g 9.8g 5%
Choline 27.2mg 5%
Vitamin B12 0µg 0.12µg 5%
Saturated fat 3.21g 4.129g 4%
Magnesium 72mg 54mg 4%
Carbs 70.73g 58.2g 4%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Calories 455kcal 497kcal 2%
Fructose 0.42g 1%
Vitamin B5 0.577mg 0.622mg 1%
Vitamin B6 0.244mg 0.261mg 1%
Potassium 283mg 306mg 1%
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-3 - ALA 0.956g N/A
Omega-6 - Gamma-linoleic acid 0.031g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.442g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 16% 71% 3% 3%
Protein: 7.3 g
Fats: 16.4 g
Carbs: 70.73 g
Water: 2.75 g
Other: 2.82 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 +21.5%
Contains more ProteinProtein +34.2%
Contains more FatsFats +52.4%
Contains more WaterWater +16.4%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 23% 56%
Saturated fat: Sat. Fat 3.21 g
Monounsaturated fat: Mono. Fat 3.47 g
Polyunsaturated fat: Poly. Fat 8.474 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 -22.3%
Contains more Mono. FatMonounsaturated fat +198.3%
~equal in Polyunsaturated fat ~9.166g

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, regular - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174985/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.