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  6. Watermelon vs. Cheese sandwich

Watermelon vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are watermelon and cheese sandwich different?

  • Cheese sandwich has more phosphorus, manganese, selenium, vitamin B2, iron, vitamin B1, calcium, and vitamin B3 than watermelon.
  • Daily need coverage for phosphorus for cheese sandwich is 53% higher.
  • Watermelon has less saturated fat.
  • Cheese sandwich has a lower glycemic index (54) than watermelon (76).

Watermelon, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Watermelon vs Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +2814.3%
Contains more PotassiumPotassium +173.2%
Contains more IronIron +991.7%
Contains more CopperCopper +281%
Contains more ZincZinc +770%
Contains more PhosphorusPhosphorus +3372.7%
Contains more ManganeseManganese +2750%
Contains more SeleniumSelenium +5975%

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.
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 CVitamin C +440%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +984.8%
Contains more Vitamin B2Vitamin B2 +1933.3%
Contains more Vitamin B3Vitamin B3 +1689.3%
Contains more Vitamin B5Vitamin B5 +181.4%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2033.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watermelon Cheese sandwich DV% diff.
Polyunsaturated fat 0.05g 9.166g 61%
Phosphorus 11mg 382mg 53%
Manganese 0.038mg 1.083mg 45%
Selenium 0.4µg 24.3µg 43%
Fats 0.15g 25g 38%
Sodium 1mg 839mg 36%
Vitamin B2 0.021mg 0.427mg 31%
Iron 0.24mg 2.62mg 30%
Vitamin B1 0.033mg 0.358mg 27%
Monounsaturated fat 0.037g 10.351g 26%
Calories 30kcal 497kcal 23%
Calcium 7mg 204mg 20%
Saturated fat 0.016g 4.129g 19%
Vitamin B3 0.178mg 3.185mg 19%
Protein 0.61g 9.8g 18%
Vitamin B6 0.045mg 0.261mg 17%
Carbs 7.55g 58.2g 17%
Folate 3µg 64µg 15%
Copper 0.042mg 0.16mg 13%
Fiber 0.4g 3.1g 11%
Magnesium 10mg 54mg 10%
Vitamin B5 0.221mg 0.622mg 8%
Zinc 0.1mg 0.87mg 7%
Vitamin C 8.1mg 1.5mg 7%
Potassium 112mg 306mg 6%
Vitamin B12 0µg 0.12µg 5%
Fructose 3.36g 4%
Cholesterol 0mg 7mg 2%
Vitamin A 28µg 21µg 1%
Choline 4.1mg 1%
Net carbs 7.15g 55.1g N/A
Sugar 6.2g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.007mg 0.13mg 0%
Threonine 0.027mg 0.298mg 0%
Isoleucine 0.019mg 0.383mg 0%
Leucine 0.018mg 0.698mg 0%
Lysine 0.062mg 0.344mg 0%
Methionine 0.006mg 0.167mg 0%
Phenylalanine 0.015mg 0.472mg 0%
Valine 0.016mg 0.438mg 0%
Histidine 0.006mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +2757.8%
Contains more ProteinProtein +1506.6%
Contains more FatsFats +16566.7%
Contains more CarbsCarbs +670.9%
Contains more OtherOther +1483.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.6%
Contains more Mono. FatMonounsaturated fat +27875.7%
Contains more Poly. FatPolyunsaturated fat +18232%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.