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  6. Nectarine vs. Cheese sandwich

Nectarine vs. Cheese sandwich — In-Depth Nutrition Comparison

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The main differences between nectarine and cheese sandwich

  • Nectarine contains less phosphorus, manganese, selenium, vitamin B2, iron, vitamin B1, calcium, and vitamin B6 than cheese sandwich.
  • Daily need coverage for phosphorus for cheese sandwich is 51% higher.
  • Nectarine is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than nectarine.

Food types used in this article are Nectarines, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Nectarine vs Cheese sandwich infographic
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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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 -100%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +52.2%
Contains more IronIron +835.7%
Contains more CopperCopper +86%
Contains more ZincZinc +411.8%
Contains more PhosphorusPhosphorus +1369.2%
Contains more ManganeseManganese +1905.6%
Contains more SeleniumSelenium +∞%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +23.5%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +1481.5%
Contains more Vitamin B3Vitamin B3 +183.1%
Contains more Vitamin B5Vitamin B5 +236.2%
Contains more Vitamin B6Vitamin B6 +944%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nectarine Cheese sandwich DV% diff.
Polyunsaturated fat 0.113g 9.166g 60%
Phosphorus 26mg 382mg 51%
Manganese 0.054mg 1.083mg 45%
Selenium 0µg 24.3µg 44%
Fats 0.32g 25g 38%
Sodium 0mg 839mg 36%
Vitamin B2 0.027mg 0.427mg 31%
Iron 0.28mg 2.62mg 29%
Vitamin B1 0.034mg 0.358mg 27%
Monounsaturated fat 0.088g 10.351g 26%
Calories 44kcal 497kcal 23%
Calcium 6mg 204mg 20%
Saturated fat 0.025g 4.129g 19%
Vitamin B6 0.025mg 0.261mg 18%
Protein 1.06g 9.8g 17%
Carbs 10.55g 58.2g 16%
Folate 5µg 64µg 15%
Vitamin B3 1.125mg 3.185mg 13%
Magnesium 9mg 54mg 11%
Vitamin B5 0.185mg 0.622mg 9%
Copper 0.086mg 0.16mg 8%
Fiber 1.7g 3.1g 6%
Zinc 0.17mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.77mg 5%
Vitamin C 5.4mg 1.5mg 4%
Potassium 201mg 306mg 3%
Fructose 1.37g 2%
Vitamin K 2.2µg 2%
Cholesterol 0mg 7mg 2%
Choline 6.2mg 1%
Net carbs 8.85g 55.1g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Vitamin A 17µg 21µg 0%
Tryptophan 0.005mg 0.13mg 0%
Threonine 0.009mg 0.298mg 0%
Isoleucine 0.009mg 0.383mg 0%
Leucine 0.014mg 0.698mg 0%
Lysine 0.016mg 0.344mg 0%
Methionine 0.006mg 0.167mg 0%
Phenylalanine 0.021mg 0.472mg 0%
Valine 0.013mg 0.438mg 0%
Histidine 0.008mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +2637.2%
Contains more ProteinProtein +824.5%
Contains more FatsFats +7712.5%
Contains more CarbsCarbs +451.7%
Contains more OtherOther +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.4%
Contains more Mono. FatMonounsaturated fat +11662.5%
Contains more Poly. FatPolyunsaturated fat +8011.5%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.