Protein bread vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between protein bread and cheese sandwich?

Protein bread is richer in copper, iron, manganese, selenium, and folate, yet cheese sandwich is richer in fats, phosphorus, and vitamin B6.
Cheese sandwich's daily need coverage for fats is 35% higher.
Protein bread has 3 times more copper than cheese sandwich. Protein bread has 0.417mg of copper, while cheese sandwich has 0.16mg.
Protein bread contains less sodium.
Cheese sandwich has a lower glycemic index than protein bread.

We used Bread, protein (includes gluten) and Crackers, wheat, sandwich, with cheese filling 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.

Protein bread

Cheese sandwich

Contains more MagnesiumMagnesium	+20.4%
Contains more IronIron	+58.4%
Contains more CopperCopper	+160.6%
Contains more ZincZinc	+109.2%
Contains less SodiumSodium	-51.8%
Contains more ManganeseManganese	+35.9%
Contains more SeleniumSelenium	+35.4%

Contains more CalciumCalcium	+64.5%
Contains more PhosphorusPhosphorus	+106.5%

~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.

Protein bread

Cheese sandwich

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+34.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+81.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+48.1%
Contains more Vitamin B6Vitamin B6	+267.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.358mg

~equal in Vitamin B2 ~0.427mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.009g	9.166g	54%
Fats	2.2g	25g	35%
Copper	0.417mg	0.16mg	29%
Phosphorus	185mg	382mg	28%
Monounsaturated fat	0.183g	10.351g	25%
Iron	4.15mg	2.62mg	19%
Sodium	404mg	839mg	19%
Manganese	1.472mg	1.083mg	17%
Saturated fat	0.332g	4.129g	17%
Selenium	32.9µg	24.3µg	16%
Vitamin B6	0.071mg	0.261mg	15%
Calories	245kcal	497kcal	13%
Folate	116µg	64µg	13%
Zinc	1.82mg	0.87mg	9%
Calcium	124mg	204mg	8%
Vitamin B3	4.289mg	3.185mg	7%
Protein	12.1g	9.8g	5%
Carbs	43.8g	58.2g	5%
Vitamin B12	0µg	0.12µg	5%
Vitamin B5	0.42mg	0.622mg	4%
Magnesium	65mg	54mg	3%
Vitamin B2	0.394mg	0.427mg	3%
Choline	18.7mg		3%
Vitamin C	0mg	1.5mg	2%
Cholesterol	0mg	7mg	2%
Vitamin A	0µg	21µg	2%
Vitamin E	0.36mg		2%
Vitamin K	1.3µg		1%
Protein per 100 calories	4.9g	2g	N/A
Calories per 10 g protein	202kcal	507kcal	N/A
Weight per 100 calories	41g	20g	N/A
Unsaturated / Saturated Fat ratio	3.6	4.7	N/A
Net carbs	40.8g	55.1g	N/A
Potassium	322mg	306mg	0%
Sugar	1.44g		N/A
Fiber	3g	3.1g	0%
Vitamin B1	0.36mg	0.358mg	0%
Tryptophan	0.148mg	0.13mg	0%
Threonine	0.366mg	0.298mg	0%
Isoleucine	0.471mg	0.383mg	0%
Leucine	0.858mg	0.698mg	0%
Lysine	0.372mg	0.344mg	0%
Methionine	0.199mg	0.167mg	0%
Phenylalanine	0.596mg	0.472mg	0%
Valine	0.518mg	0.438mg	0%
Histidine	0.271mg	0.219mg	0%