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Navajo frybread vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on differences between navajo frybread and cheese sandwich

  • Navajo frybread has more iron and folate; however, cheese sandwich is higher in phosphorus, manganese, vitamin B6, vitamin B2, calcium, selenium, and vitamin B5.
  • Cheese sandwich covers your daily phosphorus needs 37% more than navajo frybread.
  • Cheese sandwich contains 2 times less folate than navajo frybread. Navajo frybread contains 122µg of folate, while cheese sandwich contains 64µg.
  • Navajo frybread has less sodium.
  • The glycemic index of navajo frybread is higher.

Food varieties used in this article are Frybread, made with lard (Navajo) and Crackers, wheat, sandwich, with cheese filling.

Infographic

Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 +54.2%
Contains less SodiumSodium -60.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +297.4%
Contains more CopperCopper +75.8%
Contains more ZincZinc +148.6%
Contains more PhosphorusPhosphorus +210.6%
Contains more ManganeseManganese +264.6%
Contains more SeleniumSelenium +30.6%

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% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
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 B1Vitamin B1 +20.1%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +90.6%
Contains more Vitamin B2Vitamin B2 +96.8%
Contains more Vitamin B5Vitamin B5 +279.3%
Contains more Vitamin B6Vitamin B6 +586.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 +886.6%
Contains more ProteinProtein +46.5%
Contains more FatsFats +104.6%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 -10.6%
Contains more Mono. FatMonounsaturated fat +134.7%
Contains more Poly. FatPolyunsaturated fat +768.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navajo frybread Cheese sandwich DV% diff.
Polyunsaturated fat 1.055g 9.166g 54%
Phosphorus 123mg 382mg 37%
Manganese 0.297mg 1.083mg 34%
Sodium 329mg 839mg 22%
Fats 12.22g 25g 20%
Starch 42.85g 18%
Iron 4.04mg 2.62mg 18%
Vitamin B6 0.038mg 0.261mg 17%
Vitamin B2 0.217mg 0.427mg 16%
Monounsaturated fat 4.411g 10.351g 15%
Folate 122µg 64µg 15%
Calcium 57mg 204mg 15%
Fiber 3.1g 12%
Selenium 18.6µg 24.3µg 10%
Vitamin B5 0.164mg 0.622mg 9%
Magnesium 18mg 54mg 9%
Vitamin B3 4.603mg 3.185mg 9%
Calories 330kcal 497kcal 8%
Copper 0.091mg 0.16mg 8%
Potassium 77mg 306mg 7%
Vitamin B1 0.43mg 0.358mg 6%
Protein 6.69g 9.8g 6%
Zinc 0.35mg 0.87mg 5%
Vitamin B12 0µg 0.12µg 5%
Carbs 48.26g 58.2g 3%
Vitamin A 21µg 2%
Saturated fat 4.621g 4.129g 2%
Vitamin C 1.5mg 2%
Vitamin K 0.8µg 1%
Net carbs 48.26g 55.1g N/A
Cholesterol 7mg 7mg 0%
Sugar 2.03g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Which food is preferable for your diet?

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

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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
27%
Navajo frybread
32%
Cheese sandwich
Minerals Daily Need Coverage Score
46%
Navajo frybread
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Navajo frybread
Navajo frybread contains less Sodium (difference - 510mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 0.492g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (7 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.