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Fast food vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between fast food and cheese sandwich

  • Fast food has more vitamin B12, vitamin B3, and zinc; however, cheese sandwich is richer in phosphorus, manganese, calcium, selenium, and magnesium.
  • Cheese sandwich covers your daily phosphorus needs 35% more than fast food.
  • Cheese sandwich has 7 times less vitamin B12 than fast food. Fast food has 0.89µg of vitamin B12, while cheese sandwich has 0.12µg.
  • Cheese sandwich contains less cholesterol.
  • Fast food has a higher glycemic index. The glycemic index of fast food is 66, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Crackers, wheat, sandwich, with cheese filling.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +16.8%
Contains more ZincZinc +189.7%
Contains less SodiumSodium -60.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +229%
Contains more PotassiumPotassium +55.3%
Contains more CopperCopper +32.2%
Contains more PhosphorusPhosphorus +185.1%
Contains more ManganeseManganese +203.4%
Contains more SeleniumSelenium +19.7%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.4%
Contains more Vitamin B12Vitamin B12 +641.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +23.1%

All nutrients comparison - raw data values

Nutrient Fast food Cheese sandwich DV% diff.
Polyunsaturated fat 1.68g 9.166g 50%
Phosphorus 134mg 382mg 35%
Vitamin B12 0.89µg 0.12µg 32%
Manganese 0.357mg 1.083mg 32%
Sodium 331mg 839mg 22%
Fats 12.01g 25g 20%
Vitamin B3 5.617mg 3.185mg 15%
Zinc 2.52mg 0.87mg 15%
Calcium 62mg 204mg 14%
Monounsaturated fat 4.835g 10.351g 14%
Protein 16.52g 9.8g 13%
Calories 297kcal 497kcal 10%
Starch 22.87g 9%
Carbs 31.5g 58.2g 9%
Cholesterol 33mg 7mg 9%
Selenium 20.3µg 24.3µg 7%
Magnesium 27mg 54mg 6%
Iron 3.06mg 2.62mg 6%
Fiber 1.7g 3.1g 6%
Choline 34.4mg 6%
Vitamin B2 0.363mg 0.427mg 5%
Vitamin K 4.9µg 4%
Copper 0.121mg 0.16mg 4%
Folate 80µg 64µg 4%
Vitamin B6 0.212mg 0.261mg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.317mg 0.358mg 3%
Fructose 2.27g 3%
Potassium 197mg 306mg 3%
Saturated fat 4.493g 4.129g 2%
Vitamin B5 0.53mg 0.622mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin D 0.1µg 1%
Vitamin A 9µg 21µg 1%
Net carbs 29.8g 55.1g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.13mg 0%
Threonine 0.46mg 0.298mg 0%
Isoleucine 0.642mg 0.383mg 0%
Leucine 1.13mg 0.698mg 0%
Lysine 0.785mg 0.344mg 0%
Methionine 0.306mg 0.167mg 0%
Phenylalanine 0.67mg 0.472mg 0%
Valine 0.728mg 0.438mg 0%
Histidine 0.402mg 0.219mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 ProteinProtein +68.6%
Contains more WaterWater +1101.6%
Contains more FatsFats +108.2%
Contains more CarbsCarbs +84.8%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +114.1%
Contains more Poly. FatPolyunsaturated fat +445.6%
~equal in Saturated fat ~4.129g

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.