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Hazelnut vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and cheese sandwich

  • Hazelnut has more manganese, copper, fiber, iron, magnesium, vitamin B1, and vitamin B6, while cheese sandwich has more selenium and vitamin B2.
  • Hazelnut covers your daily need for manganese, 221% more than cheese sandwich.
  • Hazelnut contains 11 times more copper than cheese sandwich. While hazelnut contains 1.725mg of copper, cheese sandwich contains only 0.16mg.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Crackers, wheat, sandwich, with cheese filling.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 MagnesiumMagnesium +201.9%
Contains more PotassiumPotassium +122.2%
Contains more IronIron +79.4%
Contains more CopperCopper +978.1%
Contains more ZincZinc +181.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +470.2%
Contains more CalciumCalcium +78.9%
Contains more PhosphorusPhosphorus +31.7%
Contains more SeleniumSelenium +912.5%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +320%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.6%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +115.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B2Vitamin B2 +277.9%
Contains more Vitamin B3Vitamin B3 +76.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Hazelnut Cheese sandwich DV% diff.
Manganese 6.175mg 1.083mg 221%
Copper 1.725mg 0.16mg 174%
Vitamin E 15.03mg 100%
Monounsaturated fat 45.652g 10.351g 88%
Fats 60.75g 25g 55%
Selenium 2.4µg 24.3µg 40%
Sodium 0mg 839mg 36%
Fiber 9.7g 3.1g 26%
Iron 4.7mg 2.62mg 26%
Magnesium 163mg 54mg 26%
Vitamin B1 0.643mg 0.358mg 24%
Vitamin B2 0.113mg 0.427mg 24%
Vitamin B6 0.563mg 0.261mg 23%
Zinc 2.45mg 0.87mg 14%
Carbs 16.7g 58.2g 14%
Phosphorus 290mg 382mg 13%
Folate 113µg 64µg 12%
Vitamin K 14.2µg 12%
Potassium 680mg 306mg 11%
Protein 14.95g 9.8g 10%
Vitamin B3 1.8mg 3.185mg 9%
Calcium 114mg 204mg 9%
Choline 45.6mg 8%
Polyunsaturated fat 7.92g 9.166g 8%
Calories 628kcal 497kcal 7%
Vitamin B5 0.918mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 6.3mg 1.5mg 5%
Vitamin A 1µg 21µg 2%
Cholesterol 0mg 7mg 2%
Saturated fat 4.464g 4.129g 2%
Net carbs 7g 55.1g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0.13mg 0%
Threonine 0.497mg 0.298mg 0%
Isoleucine 0.545mg 0.383mg 0%
Leucine 1.063mg 0.698mg 0%
Lysine 0.42mg 0.344mg 0%
Methionine 0.221mg 0.167mg 0%
Phenylalanine 0.663mg 0.472mg 0%
Valine 0.701mg 0.438mg 0%
Histidine 0.432mg 0.219mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 ProteinProtein +52.6%
Contains more FatsFats +143%
Contains more WaterWater +65.9%
Contains more CarbsCarbs +248.5%
Contains more OtherOther +65.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 more Mono. FatMonounsaturated fat +341%
Contains more Poly. FatPolyunsaturated fat +15.7%
~equal in Saturated fat ~4.129g

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.