Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Crackers, matzo, whole-wheat
  5. Compare
  6. Crackers, matzo, whole-wheat vs. Cheese sandwich

Crackers, matzo, whole-wheat vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

Important differences between crackers, matzo, whole-wheat and cheese sandwich

  • Crackers, matzo, whole-wheat has more manganese, selenium, fiber, iron, copper, and magnesium; however, cheese sandwich has more fats and calcium.
  • Crackers, matzo, whole-wheat's daily need coverage for manganese is 105% more.
  • Crackers, matzo, whole-wheat has 4 times more fiber than cheese sandwich. Crackers, matzo, whole-wheat has 11.8g of fiber, while cheese sandwich has 3.1g.
  • Crackers, matzo, whole-wheat is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, whole-wheat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crackers, matzo, whole-wheat vs Cheese sandwich infographic
Infographic link

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 96% 6.9% 28% 174% 117% 71% 131% 0.26% 457% 410%
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 MagnesiumMagnesium +148.1%
Contains more IronIron +77.5%
Contains more CopperCopper +118.8%
Contains more ZincZinc +200%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +223.2%
Contains more SeleniumSelenium +209.1%
Contains more CalciumCalcium +787%
Contains more PhosphorusPhosphorus +25.2%
~equal in Potassium ~306mg

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% 0% 0% 91% 63% 101% 74% 37% 0% 0% 26%
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 B3Vitamin B3 +69.9%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.358mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Crackers, matzo, whole-wheat Cheese sandwich DV% diff.
Manganese 3.5mg 1.083mg 105%
Selenium 75.1µg 24.3µg 92%
Polyunsaturated fat 0.653g 9.166g 57%
Fats 1.5g 25g 36%
Sodium 2mg 839mg 36%
Fiber 11.8g 3.1g 35%
Iron 4.65mg 2.62mg 25%
Monounsaturated fat 0.194g 10.351g 25%
Copper 0.35mg 0.16mg 21%
Magnesium 134mg 54mg 19%
Calcium 23mg 204mg 18%
Saturated fat 0.243g 4.129g 18%
Zinc 2.61mg 0.87mg 16%
Vitamin B3 5.41mg 3.185mg 14%
Vitamin B2 0.271mg 0.427mg 12%
Vitamin B5 1.235mg 0.622mg 12%
Phosphorus 305mg 382mg 11%
Vitamin B6 0.159mg 0.261mg 8%
Calories 351kcal 497kcal 7%
Protein 13.1g 9.8g 7%
Carbs 78.9g 58.2g 7%
Folate 35µg 64µg 7%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 0µg 21µg 2%
Vitamin B1 0.365mg 0.358mg 1%
Protein per 100 calories 3.7g 2g N/A
Calories per 10 g protein 268kcal 507kcal N/A
Weight per 100 calories 28g 20g N/A
Unsaturated / Saturated Fat ratio 3.5 4.7 N/A
Net carbs 67.1g 55.1g N/A
Potassium 316mg 306mg 0%
Tryptophan 0.206mg 0.13mg 0%
Threonine 0.382mg 0.298mg 0%
Isoleucine 0.489mg 0.383mg 0%
Leucine 0.889mg 0.698mg 0%
Lysine 0.371mg 0.344mg 0%
Methionine 0.204mg 0.167mg 0%
Phenylalanine 0.62mg 0.472mg 0%
Valine 0.597mg 0.438mg 0%
Histidine 0.31mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 79% 5% 2%
Protein: 13.1 g
Fats: 1.5 g
Carbs: 78.9 g
Water: 4.8 g
Other: 1.7 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 +33.7%
Contains more CarbsCarbs +35.6%
Contains more WaterWater +50%
Contains more FatsFats +1566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 18% 60%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 0.194 g
Polyunsaturated fat: Poly. Fat 0.653 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 -94.1%
Contains more Mono. FatMonounsaturated fat +5235.6%
Contains more Poly. FatPolyunsaturated fat +1303.7%

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. Crackers, matzo, whole-wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172742/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.