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Cheese crackers vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the differences between cheese crackers and cheese sandwich?

  • Cheese crackers are higher in iron, folate, vitamin B3, vitamin B1, and vitamin B12, yet cheese sandwich is higher in phosphorus, manganese, selenium, vitamin B6, and magnesium.
  • Cheese crackers' daily need coverage for iron is 28% more.
  • Cheese crackers have 3 times more vitamin B12 than cheese sandwich. While cheese crackers have 0.34µg of vitamin B12, cheese sandwich has only 0.12µg.

We used Crackers, cheese, regular and Crackers, wheat, sandwich, with cheese filling types in this article.

Infographic

Cheese crackers vs Cheese sandwich infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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 +86.3%
Contains more ZincZinc +36.8%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +96.2%
Contains more CopperCopper +28%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -13.8%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +80%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 44% 141% 78% 115% 28% 39% 43% 24% 114%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 7% 0% 90% 99% 60% 37% 60% 15% 0% 48%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B3Vitamin B3 +91.9%
Contains more Vitamin B12Vitamin B12 +183.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23.5%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +53.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cheese crackers Cheese sandwich DV% diff.
Omega-6 (Linoleic acid) 9.25g 54%
Omega-3 (ALA) 0.715g 45%
Iron 4.88mg 2.62mg 28%
Phosphorus 200mg 382mg 26%
Manganese 0.562mg 1.083mg 23%
Starch 52.56g 22%
Folate 152µg 64µg 22%
Selenium 13.5µg 24.3µg 20%
Vitamin B3 6.113mg 3.185mg 18%
Vitamin B1 0.562mg 0.358mg 17%
Vitamin E 2.19mg 15%
Monounsaturated fat 5.744g 10.351g 12%
Vitamin B12 0.34µg 0.12µg 9%
Vitamin K 9.4µg 8%
Magnesium 25mg 54mg 7%
Calcium 136mg 204mg 7%
Vitamin B2 0.338mg 0.427mg 7%
Vitamin B6 0.17mg 0.261mg 7%
Sodium 973mg 839mg 6%
Polyunsaturated fat 10.09g 9.166g 6%
Saturated fat 5.288g 4.129g 5%
Potassium 156mg 306mg 4%
Copper 0.125mg 0.16mg 4%
Fats 22.74g 25g 3%
Fiber 2.3g 3.1g 3%
Zinc 1.19mg 0.87mg 3%
Vitamin B5 0.472mg 0.622mg 3%
Protein 10.93g 9.8g 2%
Vitamin C 0mg 1.5mg 2%
Choline 8.7mg 2%
Cholesterol 3mg 7mg 1%
Calories 489kcal 497kcal 0%
Protein per 100 calories 2.2g 2g N/A
Calories per 10 g protein 447kcal 507kcal N/A
Weight per 100 calories 20g 20g N/A
Unsaturated / Saturated Fat ratio 3 4.7 N/A
Net carbs 57.12g 55.1g N/A
Carbs 59.42g 58.2g 0%
Vitamin D* 1 IU 0%
Sugar 4.53g N/A
Vitamin A 17µg 21µg 0%
Trans fat 0.542g N/A
Tryptophan 0.129mg 0.13mg 0%
Threonine 0.295mg 0.298mg 0%
Isoleucine 0.424mg 0.383mg 0%
Leucine 0.744mg 0.698mg 0%
Lysine 0.418mg 0.344mg 0%
Methionine 0.194mg 0.167mg 0%
Phenylalanine 0.49mg 0.472mg 0%
Valine 0.478mg 0.438mg 0%
Histidine 0.245mg 0.219mg 0%
Fructose 0.37g 0%
Omega-3 (EPA) 0.001g 0g N/A
Omega-3 (DPA) 0.001g 0g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 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 ProteinProtein +11.5%
~equal in Fats ~25g
~equal in Carbs ~58.2g
~equal in Water ~3.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 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 -21.9%
Contains more Mono. FatMonounsaturated fat +80.2%
~equal in Polyunsaturated fat ~9.166g

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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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.