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Spread vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between spread and cheese sandwich?

  • Spread is richer in vitamin B12, yet cheese sandwich is richer in phosphorus, manganese, selenium, iron, vitamin B2, calcium, vitamin B1, folate, and fiber.
  • Cheese sandwich's daily need coverage for phosphorus is 46% higher.
  • Spread has 9 times more vitamin B12 than cheese sandwich. Spread has 1.12µg of vitamin B12, while cheese sandwich has 0.12µg.
  • Spread has a lower glycemic index than cheese sandwich.

We used Sandwich spread, pork, beef and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +17.2%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +178.2%
Contains more IronIron +231.6%
Contains more CopperCopper +23.1%
Contains more PhosphorusPhosphorus +547.5%
Contains less SodiumSodium -17.2%
Contains more ManganeseManganese +4065.4%
Contains more SeleniumSelenium +150.5%

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.
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +23.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +833.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +108.1%
Contains more Vitamin B2Vitamin B2 +218.7%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +3100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 WaterWater +1783.8%
Contains more ProteinProtein +27.9%
Contains more FatsFats +44.2%
Contains more CarbsCarbs +387.4%
Contains more OtherOther +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 -30.9%
Contains more Mono. FatMonounsaturated fat +36.5%
Contains more Poly. FatPolyunsaturated fat +257.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Cheese sandwich DV% diff.
Phosphorus 59mg 382mg 46%
Manganese 0.026mg 1.083mg 46%
Polyunsaturated fat 2.565g 9.166g 44%
Vitamin B12 1.12µg 0.12µg 42%
Selenium 9.7µg 24.3µg 27%
Iron 0.79mg 2.62mg 23%
Vitamin B2 0.134mg 0.427mg 23%
Calcium 12mg 204mg 19%
Folate 2µg 64µg 16%
Vitamin B1 0.172mg 0.358mg 16%
Carbs 11.94g 58.2g 15%
Calories 235kcal 497kcal 13%
Fiber 0.2g 3.1g 12%
Fats 17.34g 25g 12%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B6 0.12mg 0.261mg 11%
Magnesium 8mg 54mg 11%
Cholesterol 38mg 7mg 10%
Vitamin B3 1.73mg 3.185mg 9%
Saturated fat 5.977g 4.129g 8%
Sodium 1013mg 839mg 8%
Monounsaturated fat 7.584g 10.351g 7%
Potassium 110mg 306mg 6%
Protein 7.66g 9.8g 4%
Vitamin B5 0.43mg 0.622mg 4%
Vitamin D 0.6µg 3%
Copper 0.13mg 0.16mg 3%
Vitamin D 22IU 3%
Vitamin C 0mg 1.5mg 2%
Vitamin A 26µg 21µg 1%
Vitamin K 1.6µg 1%
Zinc 1.02mg 0.87mg 1%
Net carbs 11.74g 55.1g N/A
Tryptophan 0.082mg 0.13mg 0%
Threonine 0.334mg 0.298mg 0%
Isoleucine 0.334mg 0.383mg 0%
Leucine 0.6mg 0.698mg 0%
Lysine 0.663mg 0.344mg 0%
Methionine 0.196mg 0.167mg 0%
Phenylalanine 0.301mg 0.472mg 0%
Valine 0.356mg 0.438mg 0%
Histidine 0.279mg 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
32%
Cheese sandwich
Minerals Daily Need Coverage Score
33%
Spread
85%
Cheese sandwich

Comparison summary

Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 174mg)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 1.848g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.