Rye vs. Cheese sandwich — In-Depth Nutrition Comparison
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A recap on differences between rye and cheese sandwich
- Rye has more manganese, fiber, copper, vitamin B5, and zinc; however, cheese sandwich is higher in selenium, calcium, and vitamin B2.
- Rye covers your daily manganese needs 65% more than cheese sandwich.
- Cheese sandwich contains 5 times less fiber than rye. Rye contains 15.1g of fiber, while cheese sandwich contains 3.1g.
- Rye has less saturated fat.
- The glycemic index of cheese sandwich is higher.
Food varieties used in this article are Rye grain and Crackers, wheat, sandwich, with cheese filling.
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.
| Contains more MagnesiumMagnesium | +103.7% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more CopperCopper | +129.4% |
| Contains more ZincZinc | +204.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +138% |
| Contains more CalciumCalcium | +750% |
| Contains more PhosphorusPhosphorus | +15.1% |
| Contains more SeleniumSelenium | +74.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.1% |
| Contains more Vitamin B5Vitamin B5 | +134.1% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2000% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +70.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +68.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +30.3% |
| Contains more WaterWater | +231.3% |
| Contains more FatsFats | +1433.7% |
| Contains more OtherOther | +142% |
~equal in
Protein
~9.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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 | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +4876.4% |
| Contains more Poly. FatPolyunsaturated fat | +1095% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.577mg | 1.083mg | 65% |
| Polyunsaturated fat | 0.767g | 9.166g | 56% |
| Fiber | 15.1g | 3.1g | 48% |
| Fats | 1.63g | 25g | 36% |
| Sodium | 2mg | 839mg | 36% |
| Monounsaturated fat | 0.208g | 10.351g | 25% |
| Copper | 0.367mg | 0.16mg | 23% |
| Selenium | 13.9µg | 24.3µg | 19% |
| Saturated fat | 0.197g | 4.129g | 18% |
| Calcium | 24mg | 204mg | 18% |
| Vitamin B5 | 1.456mg | 0.622mg | 17% |
| Zinc | 2.65mg | 0.87mg | 16% |
| Vitamin B2 | 0.251mg | 0.427mg | 14% |
| Magnesium | 110mg | 54mg | 13% |
| Calories | 338kcal | 497kcal | 8% |
| Phosphorus | 332mg | 382mg | 7% |
| Folate | 38µg | 64µg | 7% |
| Vitamin B3 | 4.27mg | 3.185mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Potassium | 510mg | 306mg | 6% |
| Carbs | 75.86g | 58.2g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B1 | 0.316mg | 0.358mg | 4% |
| Vitamin B6 | 0.294mg | 0.261mg | 3% |
| Vitamin A | 1µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Protein | 10.34g | 9.8g | 1% |
| Net carbs | 60.76g | 55.1g | N/A |
| Iron | 2.63mg | 2.62mg | 0% |
| Sugar | 0.98g | N/A | |
| Tryptophan | 0.108mg | 0.13mg | 0% |
| Threonine | 0.289mg | 0.298mg | 0% |
| Isoleucine | 0.208mg | 0.383mg | 0% |
| Leucine | 0.563mg | 0.698mg | 0% |
| Lysine | 0.286mg | 0.344mg | 0% |
| Methionine | 0.153mg | 0.167mg | 0% |
| Phenylalanine | 0.435mg | 0.472mg | 0% |
| Valine | 0.317mg | 0.438mg | 0% |
| Histidine | 0.189mg | 0.219mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
32%
Minerals Daily Need Coverage Score
98%
85%
Comparison summary
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Rye contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 3.932g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
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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.