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Wholemeal bread with ham and jam
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Wholemeal bread with ham and jam

Whole Grain Bread Wholemeal Bread Wholegrain Bread Ham
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
5 min
Number of portions
1
Cena (Lidl)
$0.66
Cost of one portion
$0.66
Number of ingredients needed for preparation
6
Total calories
481
Calories per 1 portion
481 kcal
Amount of protein per portion
18g
Amount of fat per portion
14g
Amount of carbohydrates per portion
72g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Wholemeal Rye Bread

Wholemeal Rye Bread

#Rye Bread #Wholemeal #Bread
2 Slice of bread (2 Slice of bread (60 g)) • 155 kcal • $0.14
Rye Gluten
B: 5.4g
T: 2g
W: 28.8g
155 kcal
Homogenized Full-Fat Quark Cheese

Homogenized Full-Fat Quark Cheese

#Cottage Cheese #Curd Cheese #Full Fat #Quark #Cheese
1 Tablespoon (1 Tablespoon (30 g)) • 49 kcal • $0.14
Milk Lactose Rennet Vitamin B12 (Cobalamin)
B: 3.8g
T: 3.3g
W: 0.9g
49 kcal
Low-Sugar Sour Cherry Jam

Low-Sugar Sour Cherry Jam

2 Teaspoon (2 Teaspoon (30 g)) • 47 kcal • $0.08
Sulphites Cherries
B: 0.1g
T: 0.1g
W: 11.3g
47 kcal
Cooked Pork Ham

Cooked Pork Ham

#Pork #Ham
2 Slice (2 Slice (40 g)) • 94 kcal • $0.10
Pork Sodium nitrite
B: 6.6g
T: 7.3g
W: 0.4g
94 kcal
Mustard

Mustard

#Mustard #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Teaspoon (1 Teaspoon (10 g)) • 17 kcal • $0.03
Mustard
B: 0.6g
T: 0.6g
W: 2.2g
17 kcal
Banana

Banana

#Banana #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (120 g)) • 121 kcal • $0.17
Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.2g
T: 0.4g
W: 28.2g
121 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Wholemeal bread with ham and jam

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,60 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,60 €
100 kcal 0,12 €
20 g protein 0,68 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,60 € 0,60 € 1,20 € 2,40 €
Lidl +2%
0,61 € 0,61 € 1,22 € 2,44 €
Tesco +10%
0,66 € 0,66 € 1,32 € 2,64 €
Carrefour +13%
0,68 € 0,68 € 1,36 € 2,72 €
SPAR +17%
0,70 € 0,70 € 1,40 € 2,80 €

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Recipe preparation steps

1

Toast the bread in the toaster. Spread one half of the bread with quark and jam. Spread the other half with mustard and top with the ham.

2

For dessert, eat a banana.

Contains allergens 17
Peach Meat Sulphites Rye Gluten Milk Lactose Rennet Vitamin B12 (Cobalamin) Sulphites Cherries Pork Sodium nitrite Mustard Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
481 kcal
Protein
17.7g
Fat
13.7g
Carbs
71.8g
Wholemeal bread with ham and jam
Bio-Analysis Recipe

Wholemeal bread with ham and jam

481 kcal B: 17.7g T: 13.7g W: 71.8g
Glycemic Load
IG 65 ŁG 47
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 64 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 35 µU/mL 61 µU/mL 66 µU/mL 53 µU/mL 34 µU/mL 19 µU/mL 11 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 41.4) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
41.4 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
158
mg/dL
P+F+Fiber buffer
0.61
🛡️ Glycemic buffering in this meal
Protein (17.7 g), fat (13.7 g), and dietary fiber (8.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 63.7 g
Simple sugars: 31.5 g Slowing fiber: 8.1 g
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