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Raisin vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between raisins and cheese sandwich

  • Raisins have more copper, while cheese sandwich has more selenium, phosphorus, manganese, vitamin B2, vitamin B1, calcium, and vitamin B3.
  • Cheese sandwich's daily need coverage for selenium is 43% higher.
  • Cheese sandwich contains 2 times less copper than raisins. Raisins contain 0.318mg of copper, while cheese sandwich contains 0.16mg.
  • The amount of saturated fat in raisins is lower.

The food types used in this comparison are Raisins, seedless and Crackers, wheat, sandwich, with cheese filling.

Infographic

Raisin 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.
Raisin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 PotassiumPotassium +144.8%
Contains more CopperCopper +98.8%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +308%
Contains more IronIron +39.4%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +278.2%
Contains more ManganeseManganese +262.2%
Contains more SeleniumSelenium +3950%

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.
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +53.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +237.7%
Contains more Vitamin B2Vitamin B2 +241.6%
Contains more Vitamin B3Vitamin B3 +315.8%
Contains more Vitamin B5Vitamin B5 +554.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 CarbsCarbs +36%
Contains more WaterWater +382.2%
Contains more ProteinProtein +219.2%
Contains more FatsFats +5334.8%
Contains more OtherOther +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -98.6%
Contains more Mono. FatMonounsaturated fat +20196.1%
Contains more Poly. FatPolyunsaturated fat +24673%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Cheese sandwich DV% diff.
Polyunsaturated fat 0.037g 9.166g 61%
Selenium 0.6µg 24.3µg 43%
Phosphorus 101mg 382mg 40%
Fats 0.46g 25g 38%
Fructose 29.68g 37%
Sodium 11mg 839mg 36%
Manganese 0.299mg 1.083mg 34%
Monounsaturated fat 0.051g 10.351g 26%
Vitamin B2 0.125mg 0.427mg 23%
Vitamin B1 0.106mg 0.358mg 21%
Saturated fat 0.058g 4.129g 19%
Copper 0.318mg 0.16mg 18%
Vitamin B3 0.766mg 3.185mg 15%
Calcium 50mg 204mg 15%
Folate 5µg 64µg 15%
Protein 3.07g 9.8g 13%
Potassium 749mg 306mg 13%
Vitamin B5 0.095mg 0.622mg 11%
Calories 299kcal 497kcal 10%
Iron 1.88mg 2.62mg 9%
Carbs 79.18g 58.2g 7%
Vitamin B6 0.174mg 0.261mg 7%
Zinc 0.22mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 32mg 54mg 5%
Vitamin K 3.5µg 3%
Cholesterol 0mg 7mg 2%
Fiber 3.7g 3.1g 2%
Vitamin A 0µg 21µg 2%
Choline 11.1mg 2%
Vitamin C 2.3mg 1.5mg 1%
Vitamin E 0.12mg 1%
Starch 2.7g 1%
Net carbs 75.48g 55.1g N/A
Sugar 59.19g N/A
Tryptophan 0.05mg 0.13mg 0%
Threonine 0.077mg 0.298mg 0%
Isoleucine 0.057mg 0.383mg 0%
Leucine 0.096mg 0.698mg 0%
Lysine 0.084mg 0.344mg 0%
Methionine 0.021mg 0.167mg 0%
Phenylalanine 0.065mg 0.472mg 0%
Valine 0.083mg 0.438mg 0%
Histidine 0.072mg 0.219mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
32%
Cheese sandwich
Minerals Daily Need Coverage Score
37%
Raisin
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 828mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.071g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.