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Wonton wrappers vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between Wonton wrappers and Cheese sandwich

  • Wonton wrappers have more Vitamin B3, Vitamin B1, and Iron, while Cheese sandwich have more Phosphorus, Manganese, Vitamin B6, Calcium, and Vitamin B5.
  • Cheese sandwich's daily need coverage for Phosphorus is 43% higher.
  • Cheese sandwich contains 2 times less Vitamin B3 than Wonton wrappers. Wonton wrappers contain 5.424mg of Vitamin B3, while Cheese sandwich contains 3.185mg.
  • The amount of Sodium in Wonton wrappers are lower.

The food types used in this comparison are Wonton wrappers (includes egg roll wrappers) and Crackers, wheat, sandwich, with cheese filling.

Infographic

Wonton wrappers 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
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 IronIron +28.2%
Contains less SodiumSodium -31.8%
Contains more SeleniumSelenium +16%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +334%
Contains more PotassiumPotassium +273.2%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +371.6%
Contains more ManganeseManganese +69.7%
~equal in Copper ~0.16mg

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 0% 0.84% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
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% 4.3% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more FolateFolate +34.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +407.1%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B5Vitamin B5 +2388%
Contains more Vitamin B6Vitamin B6 +770%
Contains more Vitamin B12Vitamin B12 +500%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 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 +800%
Contains more FatsFats +1566.7%
Contains more OtherOther +90%
~equal in Protein ~9.8g
~equal in Carbs ~58.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated Fat: Sat. Fat 0.263 g
Monounsaturated Fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 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 -93.6%
Contains more Mono. FatMonounsaturated Fat +5208.2%
Contains more Poly. FatPolyunsaturated fat +1402.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Cheese sandwich Opinion
Calories 291kcal 497kcal Cheese sandwich
Protein 9.8g 9.8g
Fats 1.5g 25g Cheese sandwich
Vitamin C 0mg 1.5mg Cheese sandwich
Net carbs 56.1g 55.1g Wonton wrappers
Carbs 57.9g 58.2g Cheese sandwich
Cholesterol 9mg 7mg Cheese sandwich
Magnesium 20mg 54mg Cheese sandwich
Calcium 47mg 204mg Cheese sandwich
Potassium 82mg 306mg Cheese sandwich
Iron 3.36mg 2.62mg Wonton wrappers
Fiber 1.8g 3.1g Cheese sandwich
Copper 0.147mg 0.16mg Cheese sandwich
Zinc 0.71mg 0.87mg Cheese sandwich
Phosphorus 81mg 382mg Cheese sandwich
Sodium 572mg 839mg Wonton wrappers
Vitamin A 14IU 71IU Cheese sandwich
Vitamin A 4µg 21µg Cheese sandwich
Manganese 0.638mg 1.083mg Cheese sandwich
Selenium 28.2µg 24.3µg Wonton wrappers
Vitamin B1 0.519mg 0.358mg Wonton wrappers
Vitamin B2 0.378mg 0.427mg Cheese sandwich
Vitamin B3 5.424mg 3.185mg Wonton wrappers
Vitamin B5 0.025mg 0.622mg Cheese sandwich
Vitamin B6 0.03mg 0.261mg Cheese sandwich
Vitamin B12 0.02µg 0.12µg Cheese sandwich
Folate 86µg 64µg Wonton wrappers
Saturated Fat 0.263g 4.129g Wonton wrappers
Monounsaturated Fat 0.195g 10.351g Cheese sandwich
Polyunsaturated fat 0.61g 9.166g Cheese sandwich
Tryptophan 0.114mg 0.13mg Cheese sandwich
Threonine 0.268mg 0.298mg Cheese sandwich
Isoleucine 0.369mg 0.383mg Cheese sandwich
Leucine 0.684mg 0.698mg Cheese sandwich
Lysine 0.204mg 0.344mg Cheese sandwich
Methionine 0.176mg 0.167mg Wonton wrappers
Phenylalanine 0.486mg 0.472mg Wonton wrappers
Valine 0.417mg 0.438mg Cheese sandwich
Histidine 0.209mg 0.219mg Cheese sandwich
Omega-3 - DHA 0.001g 0g Wonton wrappers

Which food is preferable for your diet?

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

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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
30%
Wonton wrappers
32%
Cheese sandwich
Minerals Daily Need Coverage Score
58%
Wonton wrappers
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 267mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 3.866g)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.