Pop tarts vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are pop tarts and cheese sandwich different?

Pop tarts are higher in vitamin A, iron, and vitamin B6; however, cheese sandwich is richer in phosphorus, calcium, vitamin B5, magnesium, and fiber.
Daily need coverage for phosphorus for cheese sandwich is 42% higher.
Pop tarts contain 14 times more vitamin A than cheese sandwich. While pop tarts contain 962IU of vitamin A, cheese sandwich contains only 71IU.
Pop tarts have less saturated fat.
Cheese sandwich has a lower glycemic index (54) than pop tarts (70).

Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

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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.

Pop tarts

Cheese sandwich

Contains more IronIron	+33.6%
Contains more ZincZinc	+46%
Contains less SodiumSodium	-52.6%

Contains more MagnesiumMagnesium	+237.5%
Contains more CalciumCalcium	+750%
Contains more PotassiumPotassium	+222.1%
Contains more PhosphorusPhosphorus	+334.1%

~equal in Copper ~0.16mg

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.

Pop tarts

Cheese sandwich

Contains more Vitamin AVitamin A	+1276.2%
Contains more Vitamin B3Vitamin B3	+19.3%
Contains more Vitamin B6Vitamin B6	+45.6%
Contains more FolateFolate	+25%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+23.4%
Contains more Vitamin B2Vitamin B2	+29.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		1.083mg	47%
Selenium		24.3µg	44%
Phosphorus	88mg	382mg	42%
Vitamin A	289µg	21µg	30%
Polyunsaturated fat	4.81g	9.166g	29%
Sodium	398mg	839mg	19%
Fats	13.3g	25g	18%
Calcium	24mg	204mg	18%
Vitamin B5	0mg	0.622mg	12%
Iron	3.5mg	2.62mg	11%
Monounsaturated fat	6.5g	10.351g	10%
Saturated fat	2.02g	4.129g	10%
Protein	4.6g	9.8g	10%
Vitamin B6	0.38mg	0.261mg	9%
Magnesium	16mg	54mg	9%
Fiber	1.1g	3.1g	8%
Vitamin B2	0.33mg	0.427mg	7%
Potassium	95mg	306mg	6%
Vitamin B1	0.29mg	0.358mg	6%
Vitamin B12	0µg	0.12µg	5%
Folate	80µg	64µg	4%
Calories	412kcal	497kcal	4%
Vitamin B3	3.8mg	3.185mg	4%
Zinc	1.27mg	0.87mg	4%
Carbs	68.41g	58.2g	3%
Cholesterol	0mg	7mg	2%
Vitamin C	0mg	1.5mg	2%
Copper	0.15mg	0.16mg	1%
Net carbs	67.31g	55.1g	N/A
Sugar	30.9g		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%