Oatmeal vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and cheese sandwich?

Oatmeal is richer in iron, yet cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, calcium, copper, and vitamin B1.
Cheese sandwich's daily need coverage for phosphorus is 44% higher.
Oatmeal has 2 times more iron than cheese sandwich. Oatmeal has 5.96mg of iron, while cheese sandwich has 2.62mg.
Oatmeal contains less sodium.
Cheese sandwich has a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Crackers, wheat, sandwich, with cheese filling types in this comparison.

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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.

Oatmeal

Cheese sandwich

Contains more IronIron	+127.5%
Contains less SodiumSodium	-94.2%

Contains more MagnesiumMagnesium	+107.7%
Contains more CalciumCalcium	+155%
Contains more PotassiumPotassium	+401.6%
Contains more CopperCopper	+142.4%
Contains more ZincZinc	+40.3%
Contains more PhosphorusPhosphorus	+396.1%
Contains more ManganeseManganese	+94.1%
Contains more SeleniumSelenium	+386%

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.

Oatmeal

Cheese sandwich

Contains more Vitamin AVitamin A	+519%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+37.7%
Contains more Vitamin B2Vitamin B2	+98.6%
Contains more Vitamin B5Vitamin B5	+96.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+45.5%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~3.185mg

~equal in Vitamin B6 ~0.261mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.426g	9.166g	58%
Phosphorus	77mg	382mg	44%
Iron	5.96mg	2.62mg	42%
Fats	1.36g	25g	36%
Selenium	5µg	24.3µg	35%
Sodium	49mg	839mg	34%
Monounsaturated fat	0.391g	10.351g	25%
Manganese	0.558mg	1.083mg	23%
Calories	68kcal	497kcal	21%
Saturated fat	0.226g	4.129g	18%
Carbs	11.67g	58.2g	16%
Vitamin B2	0.215mg	0.427mg	16%
Protein	2.37g	9.8g	15%
Calcium	80mg	204mg	12%
Vitamin A	130µg	21µg	12%
Copper	0.066mg	0.16mg	10%
Vitamin B1	0.26mg	0.358mg	8%
Magnesium	26mg	54mg	7%
Potassium	61mg	306mg	7%
Vitamin B5	0.317mg	0.622mg	6%
Fiber	1.7g	3.1g	6%
Folate	44µg	64µg	5%
Vitamin B12	0µg	0.12µg	5%
Starch	10.37g		4%
Vitamin C	0mg	1.5mg	2%
Vitamin B6	0.29mg	0.261mg	2%
Zinc	0.62mg	0.87mg	2%
Cholesterol	0mg	7mg	2%
Vitamin B3	3.025mg	3.185mg	1%
Choline	4.7mg		1%
Net carbs	9.97g	55.1g	N/A
Sugar	0.46g		N/A
Vitamin E	0.07mg		0%
Vitamin K	0.4µg		0%
Trans fat	0.003g		N/A
Tryptophan	0.04mg	0.13mg	0%
Threonine	0.083mg	0.298mg	0%
Isoleucine	0.105mg	0.383mg	0%
Leucine	0.2mg	0.698mg	0%
Lysine	0.135mg	0.344mg	0%
Methionine	0.04mg	0.167mg	0%
Phenylalanine	0.13mg	0.472mg	0%
Valine	0.151mg	0.438mg	0%
Histidine	0.057mg	0.219mg	0%