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Ginger vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are ginger and cheese sandwich different?

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, calcium, and vitamin B3 than ginger.
  • Daily need coverage for phosphorus for cheese sandwich is 50% higher.
  • Ginger has less saturated fat.
  • Ginger has a lower glycemic index (10) than cheese sandwich (54).

Ginger root, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Ginger 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.
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 PotassiumPotassium +35.6%
Contains more CopperCopper +41.3%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +25.6%
Contains more CalciumCalcium +1175%
Contains more IronIron +336.7%
Contains more ZincZinc +155.9%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +372.9%
Contains more SeleniumSelenium +3371.4%

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.
Ginger
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 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 CVitamin C +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1332%
Contains more Vitamin B2Vitamin B2 +1155.9%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +206.4%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +481.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Ginger Cheese sandwich DV% diff.
Polyunsaturated fat 0.154g 9.166g 60%
Phosphorus 34mg 382mg 50%
Selenium 0.7µg 24.3µg 43%
Fats 0.75g 25g 37%
Manganese 0.229mg 1.083mg 37%
Sodium 13mg 839mg 36%
Vitamin B2 0.034mg 0.427mg 30%
Vitamin B1 0.025mg 0.358mg 28%
Iron 0.6mg 2.62mg 25%
Monounsaturated fat 0.154g 10.351g 25%
Calories 80kcal 497kcal 21%
Calcium 16mg 204mg 19%
Saturated fat 0.203g 4.129g 18%
Protein 1.82g 9.8g 16%
Vitamin B3 0.75mg 3.185mg 15%
Carbs 17.77g 58.2g 13%
Folate 11µg 64µg 13%
Vitamin B6 0.16mg 0.261mg 8%
Vitamin B5 0.203mg 0.622mg 8%
Copper 0.226mg 0.16mg 7%
Choline 28.8mg 5%
Zinc 0.34mg 0.87mg 5%
Vitamin B12 0µg 0.12µg 5%
Fiber 2g 3.1g 4%
Vitamin C 5mg 1.5mg 4%
Potassium 415mg 306mg 3%
Magnesium 43mg 54mg 3%
Cholesterol 0mg 7mg 2%
Vitamin E 0.26mg 2%
Vitamin A 0µg 21µg 2%
Net carbs 15.77g 55.1g N/A
Sugar 1.7g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.012mg 0.13mg 0%
Threonine 0.036mg 0.298mg 0%
Isoleucine 0.051mg 0.383mg 0%
Leucine 0.074mg 0.698mg 0%
Lysine 0.057mg 0.344mg 0%
Methionine 0.013mg 0.167mg 0%
Phenylalanine 0.045mg 0.472mg 0%
Valine 0.073mg 0.438mg 0%
Histidine 0.03mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +2365.3%
Contains more ProteinProtein +438.5%
Contains more FatsFats +3233.3%
Contains more CarbsCarbs +227.5%
Contains more OtherOther +393.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 -95.1%
Contains more Mono. FatMonounsaturated fat +6621.4%
Contains more Poly. FatPolyunsaturated fat +5851.9%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.