Flour vs. Cheese sandwich — In-Depth Nutrition Comparison
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The main differences between flour and cheese sandwich
- Flour has more vitamin B1, folate, iron, selenium, and vitamin B3; however, cheese sandwich has more phosphorus, calcium, and manganese.
- Daily need coverage for phosphorus for cheese sandwich is 39% higher.
- Cheese sandwich has 3 times less folate than flour. Flour has 183µg of folate, while cheese sandwich has 64µg.
- Flour is lower in saturated fat.
- Flour has a higher glycemic index than cheese sandwich.
Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached 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 IronIron | +77.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +39.5% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +186% |
| Contains more CopperCopper | +11.1% |
| Contains more ZincZinc | +24.3% |
| Contains more PhosphorusPhosphorus | +253.7% |
| Contains more ManganeseManganese | +58.8% |
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 B1Vitamin B1 | +119.3% |
| Contains more Vitamin B2Vitamin B2 | +15.7% |
| Contains more Vitamin B3Vitamin B3 | +85.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +185.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +42% |
| Contains more Vitamin B6Vitamin B6 | +493.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.413g | 9.166g | 58% |
| Phosphorus | 108mg | 382mg | 39% |
| Fats | 0.98g | 25g | 37% |
| Vitamin B1 | 0.785mg | 0.358mg | 36% |
| Sodium | 2mg | 839mg | 36% |
| Folate | 183µg | 64µg | 30% |
| Monounsaturated fat | 0.087g | 10.351g | 26% |
| Iron | 4.64mg | 2.62mg | 25% |
| Calcium | 15mg | 204mg | 19% |
| Saturated fat | 0.155g | 4.129g | 18% |
| Vitamin B6 | 0.044mg | 0.261mg | 17% |
| Vitamin B3 | 5.904mg | 3.185mg | 17% |
| Selenium | 33.9µg | 24.3µg | 17% |
| Manganese | 0.682mg | 1.083mg | 17% |
| Magnesium | 22mg | 54mg | 8% |
| Calories | 364kcal | 497kcal | 7% |
| Potassium | 107mg | 306mg | 6% |
| Carbs | 76.31g | 58.2g | 6% |
| Vitamin B2 | 0.494mg | 0.427mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B5 | 0.438mg | 0.622mg | 4% |
| Zinc | 0.7mg | 0.87mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Choline | 10.4mg | 2% | |
| Fiber | 2.7g | 3.1g | 2% |
| Copper | 0.144mg | 0.16mg | 2% |
| Protein | 10.33g | 9.8g | 1% |
| Net carbs | 73.61g | 55.1g | N/A |
| Sugar | 0.27g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.127mg | 0.13mg | 0% |
| Threonine | 0.281mg | 0.298mg | 0% |
| Isoleucine | 0.357mg | 0.383mg | 0% |
| Leucine | 0.71mg | 0.698mg | 0% |
| Lysine | 0.228mg | 0.344mg | 0% |
| Methionine | 0.183mg | 0.167mg | 0% |
| Phenylalanine | 0.52mg | 0.472mg | 0% |
| Valine | 0.415mg | 0.438mg | 0% |
| Histidine | 0.23mg | 0.219mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +31.1% |
| Contains more WaterWater | +272.5% |
| Contains more FatsFats | +2451% |
| Contains more OtherOther | +726.1% |
~equal in
Protein
~9.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +11797.7% |
| Contains more Poly. FatPolyunsaturated fat | +2119.4% |
