Food vs food · USDA FNDDS 2021–2023
Grilled cheese vs quesadilla
Comparing usual servings (grilled cheese: 1 sandwich, 116 g; quesadilla: 1 half circle, 60 g), USDA’s figures are higher for grilled cheese in 55 of the 65 nutrients it reports, and for quesadilla in 0. The widest gaps against the Daily Value: more saturated fat (11.6 g vs 5.07 g), calcium and sodium in grilled cheese. Energy: 398 kcal for grilled cheese, 190 kcal for quesadilla. Per 100 g, the figures are higher for grilled cheese in 41 and for quesadilla in 13.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Grilled cheese sandwich, NFS
Serving size 1 sandwich · 116 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 398 kcal (more) | |
| Protein | 12.8 g (more) | |
| Carbohydrates | 32.6 g (more) | |
| Fat | 24.1 g (more) | |
| Alcohol | 0 g | |
| Water | 42.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 11.6 g (more) | 58% |
| Monounsaturated fat | 5.78 g (more) | |
| Polyunsaturated fat | 3.24 g (more) | |
| Cholesterol | 55.7 mg (more) | 19% |
| SFA 4:0 (butyric) | 0.4 g (more) | |
| SFA 6:0 (caproic) | 0.31 g (more) | |
| SFA 8:0 (caprylic) | 0.19 g (more) | |
| SFA 10:0 (capric) | 0.45 g (more) | |
| SFA 12:0 (lauric) | 0.53 g (more) | |
| SFA 14:0 (myristic) | 1.67 g (more) | |
| SFA 16:0 (palmitic) | 5.5 g (more) | |
| SFA 18:0 (stearic) | 2.18 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.28 g (more) | |
| MUFA 18:1 (oleic) | 5.52 g (more) | |
| MUFA 20:1 (gadoleic) | 0.06 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.89 g (more) | |
| PUFA 18:3 (linolenic) | 0.34 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.03 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 1.39 g (more) | 5% |
| Sugars | 5.23 g (more) | |
| Vitamins | ||
| Vitamin A | 219 µg (more) | 24% |
| Retinol | 210 µg (more) | |
| Beta-carotene | 106 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 5.8 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 40.6 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.02 µg (more) | 15% |
| Vitamin E | 1.48 mg (more) | 10% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7.54 µg (more) | 6% |
| Thiamin (B1) | 0.26 mg (more) | 21% |
| Riboflavin (B2) | 0.29 mg (more) | 22% |
| Niacin (B3) | 2.91 mg (more) | 18% |
| Vitamin B6 | 0.25 mg (more) | 15% |
| Folate | 62.6 µg (more) | |
| Folate, DFE | 92.8 µg (more) | 23% |
| Folate, food | 18.6 µg (more) | |
| Folic acid | 44.1 µg (more) | |
| Vitamin B12 | 0.59 µg (more) | 25% |
| Vitamin B12, added | 0 µg | |
| Choline | 21.9 mg (more) | 4% |
| Minerals | ||
| Calcium | 575 mg (more) | 44% |
| Iron | 2.33 mg (more) | 13% |
| Magnesium | 29 mg (more) | 7% |
| Phosphorus | 340 mg (more) | 27% |
| Potassium | 161 mg (more) | 3% |
| Sodium | 954 mg (more) | 41% |
| Zinc | 1.53 mg (more) | 14% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 21.6 µg (more) | 39% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Quesadilla, cheese only
Serving size 1 half circle · 60 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 190 kcal | |
| Protein | 8.04 g | |
| Carbohydrates | 17.2 g | |
| Fat | 9.72 g | |
| Alcohol | 0 g | |
| Water | 23.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.07 g | 25% |
| Monounsaturated fat | 2.09 g | |
| Polyunsaturated fat | 1.02 g | |
| Cholesterol | 21.6 mg | 7% |
| SFA 4:0 (butyric) | 0.18 g | |
| SFA 6:0 (caproic) | 0.1 g | |
| SFA 8:0 (caprylic) | 0.07 g | |
| SFA 10:0 (capric) | 0.15 g | |
| SFA 12:0 (lauric) | 0.21 g | |
| SFA 14:0 (myristic) | 0.67 g | |
| SFA 16:0 (palmitic) | 2.5 g | |
| SFA 18:0 (stearic) | 1.04 g | |
| MUFA 16:1 (palmitoleic) | 0.16 g | |
| MUFA 18:1 (oleic) | 2.21 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.89 g | |
| PUFA 18:3 (linolenic) | 0.12 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.2 g | 4% |
| Sugars | 1.45 g | |
| Vitamins | ||
| Vitamin A | 51 µg | 6% |
| Retinol | 51 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 3 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.06 µg | <1% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.94 µg | 2% |
| Thiamin (B1) | 0.18 mg | 15% |
| Riboflavin (B2) | 0.18 mg | 13% |
| Niacin (B3) | 1.5 mg | 9% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 34.8 µg | |
| Folate, DFE | 53.4 µg | 13% |
| Folate, food | 8.4 µg | |
| Folic acid | 26.4 µg | |
| Vitamin B12 | 0.27 µg | 11% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.06 mg | 1% |
| Minerals | ||
| Calcium | 209 mg | 16% |
| Iron | 1.23 mg | 7% |
| Magnesium | 13.8 mg | 3% |
| Phosphorus | 175 mg | 14% |
| Potassium | 64.2 mg | 1% |
| Sodium | 406 mg | 18% |
| Zinc | 1.01 mg | 9% |
| Copper | 0.04 mg | 4% |
| Selenium | 12.3 µg | 22% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Grilled cheese sandwich, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 343 kcal (more) | |
| Protein | 11 g | |
| Carbohydrates | 28.1 g | |
| Fat | 20.8 g (more) | |
| Alcohol | 0 g | |
| Water | 36.5 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 10 g (more) | 50% |
| Monounsaturated fat | 4.98 g (more) | |
| Polyunsaturated fat | 2.79 g (more) | |
| Cholesterol | 48 mg (more) | 16% |
| SFA 4:0 (butyric) | 0.34 g (more) | |
| SFA 6:0 (caproic) | 0.26 g (more) | |
| SFA 8:0 (caprylic) | 0.17 g (more) | |
| SFA 10:0 (capric) | 0.39 g (more) | |
| SFA 12:0 (lauric) | 0.46 g (more) | |
| SFA 14:0 (myristic) | 1.44 g (more) | |
| SFA 16:0 (palmitic) | 4.74 g (more) | |
| SFA 18:0 (stearic) | 1.88 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.24 g | |
| MUFA 18:1 (oleic) | 4.76 g (more) | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.49 g (more) | |
| PUFA 18:3 (linolenic) | 0.29 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 1.2 g | 4% |
| Sugars | 4.51 g (more) | |
| Vitamins | ||
| Vitamin A | 189 µg (more) | 21% |
| Retinol | 181 µg (more) | |
| Beta-carotene | 91 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 5 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 35 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.6 µg (more) | 13% |
| Vitamin E | 1.28 mg (more) | 9% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 6.5 µg (more) | 5% |
| Thiamin (B1) | 0.22 mg | 18% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 2.51 mg (more) | 16% |
| Vitamin B6 | 0.21 mg (more) | 13% |
| Folate | 54 µg | |
| Folate, DFE | 80 µg | 20% |
| Folate, food | 16 µg (more) | |
| Folic acid | 38 µg | |
| Vitamin B12 | 0.51 µg (more) | 21% |
| Vitamin B12, added | 0 µg | |
| Choline | 18.9 mg (more) | 3% |
| Minerals | ||
| Calcium | 496 mg (more) | 38% |
| Iron | 2.01 mg | 11% |
| Magnesium | 25 mg (more) | 6% |
| Phosphorus | 293 mg (more) | 23% |
| Potassium | 139 mg (more) | 3% |
| Sodium | 822 mg (more) | 36% |
| Zinc | 1.32 mg | 12% |
| Copper | 0.08 mg (more) | 8% |
| Selenium | 18.6 µg | 34% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Quesadilla, cheese only
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 316 kcal | |
| Protein | 13.4 g (more) | |
| Carbohydrates | 28.6 g (more) | |
| Fat | 16.2 g | |
| Alcohol | 0 g | |
| Water | 39 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 8.45 g | 42% |
| Monounsaturated fat | 3.48 g | |
| Polyunsaturated fat | 1.7 g | |
| Cholesterol | 36 mg | 12% |
| SFA 4:0 (butyric) | 0.3 g | |
| SFA 6:0 (caproic) | 0.16 g | |
| SFA 8:0 (caprylic) | 0.12 g | |
| SFA 10:0 (capric) | 0.26 g | |
| SFA 12:0 (lauric) | 0.36 g | |
| SFA 14:0 (myristic) | 1.11 g | |
| SFA 16:0 (palmitic) | 4.16 g | |
| SFA 18:0 (stearic) | 1.74 g | |
| MUFA 16:1 (palmitoleic) | 0.26 g (more) | |
| MUFA 18:1 (oleic) | 3.69 g | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.48 g | |
| PUFA 18:3 (linolenic) | 0.2 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2 g (more) | 7% |
| Sugars | 2.41 g | |
| Vitamins | ||
| Vitamin A | 85 µg | 9% |
| Retinol | 85 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 5 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.9 µg | 4% |
| Thiamin (B1) | 0.29 mg (more) | 24% |
| Riboflavin (B2) | 0.29 mg (more) | 22% |
| Niacin (B3) | 2.5 mg | 16% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 58 µg (more) | |
| Folate, DFE | 89 µg (more) | 22% |
| Folate, food | 14 µg | |
| Folic acid | 44 µg (more) | |
| Vitamin B12 | 0.45 µg | 19% |
| Vitamin B12, added | 0 µg | |
| Choline | 10.1 mg | 2% |
| Minerals | ||
| Calcium | 348 mg | 27% |
| Iron | 2.05 mg (more) | 11% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 291 mg | 23% |
| Potassium | 107 mg | 2% |
| Sodium | 676 mg | 29% |
| Zinc | 1.69 mg (more) | 15% |
| Copper | 0.06 mg | 7% |
| Selenium | 20.5 µg (more) | 37% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Grilled cheese is FNDDS’s “Grilled cheese sandwich, NFS” and quesadilla is “Quesadilla, cheese only”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.