Cheese sandwich vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and graham cracker?

Cheese sandwich is richer in selenium, phosphorus, fats, calcium, vitamin B2, and vitamin B6, yet graham cracker is richer in iron and vitamin B3.
Cheese sandwich's daily need coverage for selenium is 33% higher.
Cheese sandwich has 3 times more calcium than graham cracker. Cheese sandwich has 204mg of calcium, while graham cracker has 77mg.
Graham cracker contains less saturated fat.
Cheese sandwich has a lower glycemic index than graham cracker.

We used Crackers, wheat, sandwich, with cheese filling and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

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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.

Cheese sandwich

Graham cracker

Contains more MagnesiumMagnesium	+35%
Contains more CalciumCalcium	+164.9%
Contains more PotassiumPotassium	+80%
Contains more PhosphorusPhosphorus	+106.5%
Contains more SeleniumSelenium	+285.7%

Contains more IronIron	+44.3%
Contains more ZincZinc	+10.3%
Contains less SodiumSodium	-45.3%

~equal in Copper ~0.17mg

~equal in Manganese ~1.019mg

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.

Cheese sandwich

Graham cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+35.1%
Contains more Vitamin B2Vitamin B2	+34.7%
Contains more Vitamin B5Vitamin B5	+48.1%
Contains more Vitamin B6Vitamin B6	+67.3%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+39.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+42.2%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		0.599g	37%
Selenium	24.3µg	6.3µg	33%
Phosphorus	382mg	185mg	28%
Omega-6 (Linoleic acid)		4.735g	28%
Polyunsaturated fat	9.166g	5.388g	25%
Fats	25g	10.6g	22%
Monounsaturated fat	10.351g	2.509g	20%
Starch		46.56g	19%
Sodium	839mg	459mg	17%
Iron	2.62mg	3.78mg	15%
Calcium	204mg	77mg	13%
Vitamin K		14.3µg	12%
Saturated fat	4.129g	1.633g	11%
Vitamin E		1.51mg	10%
Vitamin B1	0.358mg	0.265mg	8%
Vitamin B2	0.427mg	0.317mg	8%
Vitamin B3	3.185mg	4.439mg	8%
Vitamin B6	0.261mg	0.156mg	8%
Folate	64µg	91µg	7%
Protein	9.8g	6.69g	6%
Carbs	58.2g	77.66g	6%
Vitamin B12	0.12µg	0µg	5%
Potassium	306mg	170mg	4%
Vitamin B5	0.622mg	0.42mg	4%
Calories	497kcal	430kcal	3%
Magnesium	54mg	40mg	3%
Manganese	1.083mg	1.019mg	3%
Vitamin C	1.5mg	0mg	2%
Cholesterol	7mg	0mg	2%
Vitamin A	21µg	0µg	2%
Fiber	3.1g	3.4g	1%
Copper	0.16mg	0.17mg	1%
Zinc	0.87mg	0.96mg	1%
Choline		5.9mg	1%
Fructose		0.99g	1%
Protein per 100 calories	2g	1.6g	N/A
Calories per 10 g protein	507kcal	643kcal	N/A
Weight per 100 calories	20g	23g	N/A
Unsaturated / Saturated Fat ratio	4.7	4.8	N/A
Net carbs	55.1g	74.26g	N/A
Sugar		24.85g	N/A
Trans fat		0.055g	N/A
Tryptophan	0.13mg		0%
Threonine	0.298mg		0%
Isoleucine	0.383mg		0%
Leucine	0.698mg		0%
Lysine	0.344mg		0%
Methionine	0.167mg		0%
Phenylalanine	0.472mg		0%
Valine	0.438mg		0%
Histidine	0.219mg		0%
Omega-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A