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  6. White bread vs. Cheese sandwich

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

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Important differences between white bread and cheese sandwich

  • White bread has more vitamin B1, iron, and folate; however, cheese sandwich has more phosphorus, fats, manganese, vitamin B2, and vitamin B6.
  • Cheese sandwich's daily need coverage for phosphorus is 41% more.
  • White bread has 2 times more folate than cheese sandwich. White bread has 111µg of folate, while cheese sandwich has 64µg.
  • White bread is lower in sodium.
  • White bread has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, wheat, sandwich, with cheese filling.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +37.8%
Contains less SodiumSodium -41.6%
Contains more MagnesiumMagnesium +134.8%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +142.9%
Contains more CopperCopper +58.4%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +289.8%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +10.5%

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% 4.4% 133% 56% 90% 32% 20% 0% 0.5% 83%
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 +48.9%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White bread Cheese sandwich DV% diff.
Polyunsaturated fat 1.602g 9.166g 50%
Phosphorus 98mg 382mg 41%
Fats 3.33g 25g 33%
Manganese 0.536mg 1.083mg 24%
Monounsaturated fat 0.599g 10.351g 24%
Saturated fat 0.698g 4.129g 16%
Starch 37.17g 15%
Sodium 490mg 839mg 15%
Vitamin B1 0.533mg 0.358mg 15%
Vitamin B2 0.243mg 0.427mg 14%
Vitamin B6 0.087mg 0.261mg 13%
Calories 266kcal 497kcal 12%
Iron 3.61mg 2.62mg 12%
Folate 111µg 64µg 12%
Vitamin B3 4.78mg 3.185mg 10%
Omega-3 (ALA) 0.166g 10%
Magnesium 23mg 54mg 7%
Copper 0.101mg 0.16mg 7%
Calcium 144mg 204mg 6%
Potassium 126mg 306mg 5%
Vitamin B12 0µg 0.12µg 5%
Selenium 22µg 24.3µg 4%
Carbs 49.42g 58.2g 3%
Choline 14.6mg 3%
Fructose 2.43g 3%
Protein 8.85g 9.8g 2%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Fiber 2.7g 3.1g 2%
Vitamin A 0µg 21µg 2%
Vitamin B5 0.536mg 0.622mg 2%
Zinc 0.74mg 0.87mg 1%
Vitamin E 0.22mg 1%
Protein per 100 calories 3.3g 2g N/A
Calories per 10 g protein 301kcal 507kcal N/A
Weight per 100 calories 38g 20g N/A
Unsaturated / Saturated Fat ratio 3.2 4.7 N/A
Net carbs 46.72g 55.1g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 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-3 (EPA) 0.001g 0g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +1038.1%
Contains more ProteinProtein +10.7%
Contains more FatsFats +650.8%
Contains more CarbsCarbs +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -83.1%
Contains more Mono. FatMonounsaturated fat +1628%
Contains more Poly. FatPolyunsaturated fat +472.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.