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  6. Roe vs. Cheese sandwich

Roe vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between roe and cheese sandwich

  • Roe has more vitamin B12, selenium, vitamin B2, phosphorus, and vitamin C; however, cheese sandwich is richer in manganese, iron, and calcium.
  • Roe covers your daily vitamin B12 needs 476% more than cheese sandwich.
  • Cheese sandwich has 68 times less cholesterol than roe. Roe has 479mg of cholesterol, while cheese sandwich has 7mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of roe is 27.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Roe vs Cheese sandwich infographic
Infographic link

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.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 ZincZinc +47.1%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -86.1%
Contains more SeleniumSelenium +112.8%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +628.6%
Contains more IronIron +240.3%
Contains more CopperCopper +25%
Contains more ManganeseManganese +8230.8%
~equal in Potassium ~306mg

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.
Roe
Roe
6
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 +993.3%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +85.5%
Contains more Vitamin B12Vitamin B12 +9516.7%
Contains more FolateFolate +43.8%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B6Vitamin B6 +41.1%
~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 Roe Cheese sandwich DV% diff.
Vitamin B12 11.54µg 0.12µg 476%
Cholesterol 479mg 7mg 157%
Selenium 51.7µg 24.3µg 50%
Manganese 0.013mg 1.083mg 47%
Vitamin B2 0.949mg 0.427mg 40%
Polyunsaturated fat 3.404g 9.166g 38%
Protein 28.62g 9.8g 38%
Sodium 117mg 839mg 31%
Fats 8.23g 25g 26%
Iron 0.77mg 2.62mg 23%
Monounsaturated fat 2.129g 10.351g 21%
Carbs 1.92g 58.2g 19%
Phosphorus 515mg 382mg 19%
Calcium 28mg 204mg 18%
Vitamin C 16.4mg 1.5mg 17%
Calories 204kcal 497kcal 15%
Fiber 0g 3.1g 12%
Vitamin B5 1.154mg 0.622mg 11%
Saturated fat 1.866g 4.129g 10%
Vitamin A 91µg 21µg 8%
Vitamin B1 0.277mg 0.358mg 7%
Folate 92µg 64µg 7%
Magnesium 26mg 54mg 7%
Vitamin B3 2.192mg 3.185mg 6%
Vitamin B6 0.185mg 0.261mg 6%
Zinc 1.28mg 0.87mg 4%
Copper 0.128mg 0.16mg 4%
Potassium 283mg 306mg 1%
Net carbs 1.92g 55.1g N/A
Tryptophan 0.375mg 0.13mg 0%
Threonine 1.305mg 0.298mg 0%
Isoleucine 1.465mg 0.383mg 0%
Leucine 2.509mg 0.698mg 0%
Lysine 2.179mg 0.344mg 0%
Methionine 0.71mg 0.167mg 0%
Phenylalanine 1.401mg 0.472mg 0%
Valine 1.676mg 0.438mg 0%
Histidine 0.778mg 0.219mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +192%
Contains more WaterWater +1732.2%
Contains more FatsFats +203.8%
Contains more CarbsCarbs +2931.3%
Contains more OtherOther +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -54.8%
Contains more Mono. FatMonounsaturated fat +386.2%
Contains more Poly. FatPolyunsaturated fat +169.3%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.