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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

Rye 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
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 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%
~equal in Iron ~2.62mg

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
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Cheese sandwich 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -95.2%
Contains more Mono. FatMonounsaturated fat +4876.4%
Contains more Poly. FatPolyunsaturated fat +1095%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.