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Egg bread vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between egg bread and cheese sandwich

  • Egg bread has more selenium, vitamin B3, and folate; however, cheese sandwich is richer in phosphorus, manganese, vitamin B6, and calcium.
  • Cheese sandwich covers your daily phosphorus needs 39% more than egg bread.
  • Cheese sandwich has 7 times less cholesterol than egg bread. Egg bread has 51mg of cholesterol, while cheese sandwich has 7mg.
  • Egg bread has a higher glycemic index. The glycemic index of egg bread is 70, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Bread, egg and Crackers, wheat, sandwich, with cheese filling.

Infographic

Egg bread 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 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
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 +16%
Contains less SodiumSodium -54.7%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +184.2%
Contains more CalciumCalcium +119.4%
Contains more PotassiumPotassium +166.1%
Contains more ZincZinc +10.1%
Contains more PhosphorusPhosphorus +260.4%
Contains more ManganeseManganese +116.6%
~equal in Copper ~0.16mg

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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
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 AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.3%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +64.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +307.8%
Contains more Vitamin B12Vitamin B12 +20%
~equal in Vitamin B2 ~0.427mg

All nutrients comparison - raw data values

Nutrient Egg bread Cheese sandwich DV% diff.
Polyunsaturated fat 1.106g 9.166g 54%
Phosphorus 106mg 382mg 39%
Fats 6g 25g 29%
Manganese 0.5mg 1.083mg 25%
Monounsaturated fat 2.302g 10.351g 20%
Sodium 380mg 839mg 20%
Vitamin B6 0.064mg 0.261mg 15%
Cholesterol 51mg 7mg 15%
Choline 84.3mg 15%
Saturated fat 1.593g 4.129g 12%
Selenium 30.1µg 24.3µg 11%
Calories 287kcal 497kcal 11%
Calcium 93mg 204mg 11%
Folate 105µg 64µg 10%
Vitamin B3 4.848mg 3.185mg 10%
Magnesium 19mg 54mg 8%
Vitamin B5 0.282mg 0.622mg 7%
Vitamin B1 0.438mg 0.358mg 7%
Potassium 115mg 306mg 6%
Vitamin A 63µg 21µg 5%
Iron 3.04mg 2.62mg 5%
Fiber 2.3g 3.1g 3%
Carbs 47.8g 58.2g 3%
Vitamin C 0mg 1.5mg 2%
Vitamin D 0.4µg 2%
Vitamin E 0.26mg 2%
Vitamin D 16IU 2%
Vitamin B2 0.436mg 0.427mg 1%
Protein 9.5g 9.8g 1%
Vitamin K 0.9µg 1%
Vitamin B12 0.1µg 0.12µg 1%
Zinc 0.79mg 0.87mg 1%
Net carbs 45.5g 55.1g N/A
Sugar 1.78g N/A
Copper 0.162mg 0.16mg 0%
Tryptophan 0.112mg 0.13mg 0%
Threonine 0.306mg 0.298mg 0%
Isoleucine 0.394mg 0.383mg 0%
Leucine 0.692mg 0.698mg 0%
Lysine 0.311mg 0.344mg 0%
Methionine 0.189mg 0.167mg 0%
Phenylalanine 0.475mg 0.472mg 0%
Valine 0.443mg 0.438mg 0%
Histidine 0.21mg 0.219mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 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 WaterWater +984.4%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +21.8%
Contains more OtherOther +90%
~equal in Protein ~9.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 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 -61.4%
Contains more Mono. FatMonounsaturated fat +349.7%
Contains more Poly. FatPolyunsaturated fat +728.8%

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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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.