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Milk vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on differences between milk and cheese sandwich

  • Milk has less manganese, phosphorus, selenium, iron, vitamin B1, vitamin B3, vitamin B2, and vitamin B6.
  • Cheese sandwich covers your daily manganese needs 47% more than milk.
  • Milk has less saturated fat.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Crackers, wheat, sandwich, with cheese filling.

Infographic

Milk 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.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +390.9%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +104%
Contains more IronIron +8633.3%
Contains more CopperCopper +1500%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +302.1%
Contains more ManganeseManganese +36000%
Contains more SeleniumSelenium +636.4%

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.
Milk
Milk
6
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 +176.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +291.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1690%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +3324.7%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +605.4%
Contains more FolateFolate +1180%

All nutrients comparison - raw data values

Nutrient Milk Cheese sandwich DV% diff.
Polyunsaturated fat 0.035g 9.166g 61%
Manganese 0.003mg 1.083mg 47%
Phosphorus 95mg 382mg 41%
Selenium 3.3µg 24.3µg 38%
Fats 0.97g 25g 37%
Sodium 44mg 839mg 35%
Iron 0.03mg 2.62mg 32%
Vitamin B1 0.02mg 0.358mg 28%
Monounsaturated fat 0.277g 10.351g 25%
Calories 42kcal 497kcal 23%
Vitamin B2 0.185mg 0.427mg 19%
Vitamin B3 0.093mg 3.185mg 19%
Carbs 4.99g 58.2g 18%
Copper 0.01mg 0.16mg 17%
Vitamin B6 0.037mg 0.261mg 17%
Saturated fat 0.633g 4.129g 16%
Vitamin B12 0.47µg 0.12µg 15%
Folate 5µg 64µg 15%
Protein 3.37g 9.8g 13%
Fiber 0g 3.1g 12%
Magnesium 11mg 54mg 10%
Calcium 125mg 204mg 8%
Vitamin D 48IU 6%
Vitamin D 1.2µg 6%
Vitamin B5 0.361mg 0.622mg 5%
Potassium 150mg 306mg 5%
Vitamin A 58µg 21µg 4%
Zinc 0.42mg 0.87mg 4%
Choline 17.7mg 3%
Vitamin C 0mg 1.5mg 2%
Cholesterol 5mg 7mg 1%
Net carbs 4.99g 55.1g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.043mg 0.13mg 0%
Threonine 0.143mg 0.298mg 0%
Isoleucine 0.174mg 0.383mg 0%
Leucine 0.319mg 0.698mg 0%
Lysine 0.282mg 0.344mg 0%
Methionine 0.088mg 0.167mg 0%
Phenylalanine 0.174mg 0.472mg 0%
Valine 0.22mg 0.438mg 0%
Histidine 0.101mg 0.219mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +2710%
Contains more ProteinProtein +190.8%
Contains more FatsFats +2477.3%
Contains more CarbsCarbs +1066.3%
Contains more OtherOther +406.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -84.7%
Contains more Mono. FatMonounsaturated fat +3636.8%
Contains more Poly. FatPolyunsaturated fat +26088.6%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.