Saltine cracker vs. Cheese sandwich — In-Depth Nutrition Comparison
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Significant differences between saltine cracker and cheese sandwich
- Saltine cracker has more iron, vitamin B3, folate, vitamin B1, and vitamin B2; however, cheese sandwich is richer in phosphorus, manganese, calcium, and vitamin B6.
- Saltine cracker covers your daily iron needs 64% more than cheese sandwich.
- Cheese sandwich has 2 times less folate than saltine cracker. Saltine cracker has 124µg of folate, while cheese sandwich has 64µg.
- Saltine cracker contains less saturated fat.
- Saltine cracker has a higher glycemic index. The glycemic index of saltine cracker is 74, while the glycemic index of cheese sandwich is 54.
Specific food types used in this comparison are Crackers, saltines, fat-free, low-sodium and Crackers, wheat, sandwich, with cheese filling.
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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 IronIron | +194.7% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +827.3% |
| Contains more PotassiumPotassium | +166.1% |
| Contains more CopperCopper | +10.3% |
| Contains more PhosphorusPhosphorus | +238.1% |
| Contains more ManganeseManganese | +70% |
| Contains more SeleniumSelenium | +13.6% |
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 B1Vitamin B1 | +44.7% |
| Contains more Vitamin B2Vitamin B2 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +79.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +93.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +59.5% |
| Contains more Vitamin B6Vitamin B6 | +207.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +41.4% |
| Contains more FatsFats | +1462.5% |
| Contains more OtherOther | +72.7% |
~equal in
Protein
~9.8g
~equal in
Water
~3.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 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 | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +7189.4% |
| Contains more Poly. FatPolyunsaturated fat | +1238.1% |
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 7.72mg | 2.62mg | 64% |
| Polyunsaturated fat | 0.685g | 9.166g | 57% |
| Phosphorus | 113mg | 382mg | 38% |
| Fats | 1.6g | 25g | 36% |
| Monounsaturated fat | 0.142g | 10.351g | 26% |
| Manganese | 0.637mg | 1.083mg | 19% |
| Saturated fat | 0.244g | 4.129g | 18% |
| Calcium | 22mg | 204mg | 18% |
| Vitamin B3 | 5.714mg | 3.185mg | 16% |
| Folate | 124µg | 64µg | 15% |
| Vitamin B6 | 0.085mg | 0.261mg | 14% |
| Vitamin B1 | 0.518mg | 0.358mg | 13% |
| Vitamin B2 | 0.59mg | 0.427mg | 13% |
| Carbs | 82.3g | 58.2g | 8% |
| Magnesium | 26mg | 54mg | 7% |
| Potassium | 115mg | 306mg | 6% |
| Vitamin B5 | 0.39mg | 0.622mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Selenium | 21.4µg | 24.3µg | 5% |
| Calories | 393kcal | 497kcal | 5% |
| Vitamin K | 4.9µg | 4% | |
| Choline | 19.6mg | 4% | |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Copper | 0.145mg | 0.16mg | 2% |
| Fiber | 2.7g | 3.1g | 2% |
| Vitamin E | 0.12mg | 1% | |
| Zinc | 0.94mg | 0.87mg | 1% |
| Protein | 10.5g | 9.8g | 1% |
| Net carbs | 79.6g | 55.1g | N/A |
| Sugar | 0.38g | N/A | |
| Sodium | 849mg | 839mg | 0% |
| Tryptophan | 0.138mg | 0.13mg | 0% |
| Threonine | 0.287mg | 0.298mg | 0% |
| Isoleucine | 0.378mg | 0.383mg | 0% |
| Leucine | 0.716mg | 0.698mg | 0% |
| Lysine | 0.29mg | 0.344mg | 0% |
| Methionine | 0.18mg | 0.167mg | 0% |
| Phenylalanine | 0.514mg | 0.472mg | 0% |
| Valine | 0.439mg | 0.438mg | 0% |
| Histidine | 0.224mg | 0.219mg | 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
41%
32%
Minerals Daily Need Coverage Score
76%
85%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 3.885g)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
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.