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  6. Groat vs. Cheese sandwich

Groat vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between Groat and Cheese sandwich

  • Groat has more Copper, Magnesium, Fiber, Vitamin B3, and Zinc, while Cheese sandwich has more Selenium, Vitamin B1, and Calcium.
  • Groat's daily need coverage for Copper is 104% higher.
  • Cheese sandwich contains 4 times less Magnesium than Groat. Groat contains 231mg of Magnesium, while Cheese sandwich contains 54mg.
  • The amount of Saturated Fat in Groat is lower.

The food types used in this comparison are Buckwheat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Groat 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.
Groat
Groat
6
:
4
Cheese sandwich
Cheese sandwich
Contains more Magnesium +327.8%
Contains more Potassium +50.3%
Contains less Sodium -99.9%
Contains more Zinc +175.9%
Contains more Copper +587.5%
Contains more Manganese +20%
Contains more Calcium +1033.3%
Contains more Iron +19.1%
Contains more Phosphorus +10.1%
Contains more Selenium +192.8%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Magnesium +327.8%
Contains more Potassium +50.3%
Contains less Sodium -99.9%
Contains more Zinc +175.9%
Contains more Copper +587.5%
Contains more Manganese +20%
Contains more Calcium +1033.3%
Contains more Iron +19.1%
Contains more Phosphorus +10.1%
Contains more Selenium +192.8%

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.
Groat
Groat
3
:
7
Cheese sandwich
Cheese sandwich
Contains more Vitamin B3 +120.4%
Contains more Vitamin B5 +98.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +254.5%
Contains more Vitamin B6 +24.3%
Contains more Folate +113.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.427
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B3 +120.4%
Contains more Vitamin B5 +98.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +254.5%
Contains more Vitamin B6 +24.3%
Contains more Folate +113.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.427

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Cheese sandwich
Cheese sandwich
Contains more Protein +35.2%
Contains more Carbs +22.9%
Contains more Water +204.7%
Contains more Fats +635.3%
Contains more Other +81%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Cheese sandwich
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 Protein +35.2%
Contains more Carbs +22.9%
Contains more Water +204.7%
Contains more Fats +635.3%
Contains more Other +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +895.3%
Contains more Polyunsaturated fat +782.2%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +895.3%
Contains more Polyunsaturated fat +782.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Cheese sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Cheese sandwich Opinion
Net carbs 61.5g 55.1g Groat
Protein 13.25g 9.8g Groat
Fats 3.4g 25g Cheese sandwich
Carbs 71.5g 58.2g Groat
Calories 343kcal 497kcal Cheese sandwich
Fiber 10g 3.1g Groat
Calcium 18mg 204mg Cheese sandwich
Iron 2.2mg 2.62mg Cheese sandwich
Magnesium 231mg 54mg Groat
Phosphorus 347mg 382mg Cheese sandwich
Potassium 460mg 306mg Groat
Sodium 1mg 839mg Groat
Zinc 2.4mg 0.87mg Groat
Copper 1.1mg 0.16mg Groat
Manganese 1.3mg 1.083mg Groat
Selenium 8.3µg 24.3µg Cheese sandwich
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.101mg 0.358mg Cheese sandwich
Vitamin B2 0.425mg 0.427mg Cheese sandwich
Vitamin B3 7.02mg 3.185mg Groat
Vitamin B5 1.233mg 0.622mg Groat
Vitamin B6 0.21mg 0.261mg Cheese sandwich
Folate 30µg 64µg Cheese sandwich
Vitamin B12 0µg 0.12µg Cheese sandwich
Tryptophan 0.192mg 0.13mg Groat
Threonine 0.506mg 0.298mg Groat
Isoleucine 0.498mg 0.383mg Groat
Leucine 0.832mg 0.698mg Groat
Lysine 0.672mg 0.344mg Groat
Methionine 0.172mg 0.167mg Groat
Phenylalanine 0.52mg 0.472mg Groat
Valine 0.678mg 0.438mg Groat
Histidine 0.309mg 0.219mg Groat
Cholesterol 0mg 7mg Groat
Saturated Fat 0.741g 4.129g Groat
Monounsaturated Fat 1.04g 10.351g Cheese sandwich
Polyunsaturated fat 1.039g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
35%
Cheese sandwich
Minerals Daily Need Coverage Score
109%
Groat
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 838mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.388g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.