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  6. Rye bread vs. Cheese sandwich

Rye bread vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between Rye bread and Cheese sandwich

  • Rye bread has more Selenium, Folate, and Fiber, while Cheese sandwich has more Phosphorus, Vitamin B6, Calcium, Manganese, and Vitamin B2.
  • Cheese sandwich covers your daily need of Phosphorus 37% more than Rye bread.
  • Rye bread contains 2 times more Fiber than Cheese sandwich. While Rye bread contains 5.8g of Fiber, Cheese sandwich contains only 3.1g.
  • The amount of Sodium in Rye bread is lower.

These are the specific foods used in this comparison Bread, rye and Crackers, wheat, sandwich, with cheese filling.

Infographic

Rye bread 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.
Rye bread
Rye bread
5
:
5
Cheese sandwich
Cheese sandwich
Contains less Sodium -28.1%
Contains more Zinc +31%
Contains more Copper +16.3%
Contains more Selenium +27.2%
Contains more Calcium +179.5%
Contains more Magnesium +35%
Contains more Phosphorus +205.6%
Contains more Potassium +84.3%
Contains more Manganese +31.4%
Equal in Iron - 2.62
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains less Sodium -28.1%
Contains more Zinc +31%
Contains more Copper +16.3%
Contains more Selenium +27.2%
Contains more Calcium +179.5%
Contains more Magnesium +35%
Contains more Phosphorus +205.6%
Contains more Potassium +84.3%
Contains more Manganese +31.4%
Equal in Iron - 2.62

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.
Rye bread
Rye bread
6
:
6
Cheese sandwich
Cheese sandwich
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +19.5%
Contains more Folate +71.9%
Contains more Vitamin A +914.3%
Contains more Vitamin C +275%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +248%
Contains more Vitamin B12 +∞%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +19.5%
Contains more Folate +71.9%
Contains more Vitamin A +914.3%
Contains more Vitamin C +275%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +248%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
1
:
4
Cheese sandwich
Cheese sandwich
Contains more Water +1065.6%
Contains more Protein +15.3%
Contains more Fats +657.6%
Contains more Carbs +20.5%
Contains more Other +46.2%
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Cheese sandwich
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 Water +1065.6%
Contains more Protein +15.3%
Contains more Fats +657.6%
Contains more Carbs +20.5%
Contains more Other +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +1047.2%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +1047.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Cheese sandwich Opinion
Net carbs 42.5g 55.1g Cheese sandwich
Protein 8.5g 9.8g Cheese sandwich
Fats 3.3g 25g Cheese sandwich
Carbs 48.3g 58.2g Cheese sandwich
Calories 259kcal 497kcal Cheese sandwich
Sugar 3.85g Cheese sandwich
Fiber 5.8g 3.1g Rye bread
Calcium 73mg 204mg Cheese sandwich
Iron 2.83mg 2.62mg Rye bread
Magnesium 40mg 54mg Cheese sandwich
Phosphorus 125mg 382mg Cheese sandwich
Potassium 166mg 306mg Cheese sandwich
Sodium 603mg 839mg Rye bread
Zinc 1.14mg 0.87mg Rye bread
Copper 0.186mg 0.16mg Rye bread
Manganese 0.824mg 1.083mg Cheese sandwich
Selenium 30.9µg 24.3µg Rye bread
Vitamin A 7IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 1.5mg Cheese sandwich
Vitamin B1 0.434mg 0.358mg Rye bread
Vitamin B2 0.335mg 0.427mg Cheese sandwich
Vitamin B3 3.805mg 3.185mg Rye bread
Vitamin B5 0.44mg 0.622mg Cheese sandwich
Vitamin B6 0.075mg 0.261mg Cheese sandwich
Folate 110µg 64µg Rye bread
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.13mg Cheese sandwich
Threonine 0.255mg 0.298mg Cheese sandwich
Isoleucine 0.319mg 0.383mg Cheese sandwich
Leucine 0.579mg 0.698mg Cheese sandwich
Lysine 0.233mg 0.344mg Cheese sandwich
Methionine 0.139mg 0.167mg Cheese sandwich
Phenylalanine 0.411mg 0.472mg Cheese sandwich
Valine 0.379mg 0.438mg Cheese sandwich
Histidine 0.182mg 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Rye bread
Saturated Fat 0.626g 4.129g Rye bread
Monounsaturated Fat 1.311g 10.351g Cheese sandwich
Polyunsaturated fat 0.799g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Rye bread
35%
Cheese sandwich
Minerals Daily Need Coverage Score
67%
Rye bread
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 236mg)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 3.503g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.