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Cracker vs. Crouton — In-Depth Nutrition Comparison

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Differences between Cracker and Crouton

  • Cracker has more Phosphorus, and Vitamin B2, while Crouton has more Selenium, Vitamin B1, Fiber, Folate, Vitamin B3, and Copper.
  • Crouton's daily need coverage for Selenium is 56% higher.
  • Crouton contains 4 times less Saturated Fat than Cracker. Cracker contains 5.562g of Saturated Fat, while Crouton contains 1.51g.

The food types used in this comparison are Crackers, standard snack-type, regular and Croutons, plain.

Infographic

Cracker vs Crouton infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +57.9%
Contains more Phosphorus +115.7%
Contains more Magnesium +72.2%
Contains more Zinc +81.6%
Contains more Copper +56.7%
Contains more Selenium +459.7%
Equal in Iron - 4.08
Equal in Potassium - 124
Equal in Sodium - 698
Equal in Manganese - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Calcium +57.9%
Contains more Phosphorus +115.7%
Contains more Magnesium +72.2%
Contains more Zinc +81.6%
Contains more Copper +56.7%
Contains more Selenium +459.7%
Equal in Iron - 4.08
Equal in Potassium - 124
Equal in Sodium - 698
Equal in Manganese - 0.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B2 +67.6%
Contains more Vitamin B6 +142.3%
Contains more Vitamin B1 +49.8%
Contains more Vitamin B3 +25%
Contains more Folate +43.5%
Equal in Vitamin B5 - 0.429
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B6 +142.3%
Contains more Vitamin B1 +49.8%
Contains more Vitamin B3 +25%
Contains more Folate +43.5%
Equal in Vitamin B5 - 0.429

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +300.5%
Contains more Protein +79.2%
Contains more Carbs +19.9%
Contains more Water +75.2%
Equal in Other - 2.5
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Fats +300.5%
Contains more Protein +79.2%
Contains more Carbs +19.9%
Contains more Water +75.2%
Equal in Other - 2.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +114.2%
Contains more Polyunsaturated fat +932%
Contains less Saturated Fat -72.9%
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Monounsaturated Fat +114.2%
Contains more Polyunsaturated fat +932%
Contains less Saturated Fat -72.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Crouton
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Crouton Opinion
Net carbs 59g 68.4g Crouton
Protein 6.64g 11.9g Crouton
Fats 26.43g 6.6g Cracker
Carbs 61.3g 73.5g Crouton
Calories 510kcal 407kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Crouton
Fiber 2.3g 5.1g Crouton
Calcium 120mg 76mg Cracker
Iron 4.03mg 4.08mg Crouton
Magnesium 18mg 31mg Crouton
Phosphorus 248mg 115mg Cracker
Potassium 118mg 124mg Crouton
Sodium 726mg 698mg Crouton
Zinc 0.49mg 0.89mg Crouton
Copper 0.104mg 0.163mg Crouton
Manganese 0.491mg 0.5mg Crouton
Selenium 6.7µg 37.5µg Crouton
Vitamin E 3.03mg Cracker
Vitamin B1 0.416mg 0.623mg Crouton
Vitamin B2 0.456mg 0.272mg Cracker
Vitamin B3 4.352mg 5.439mg Crouton
Vitamin B5 0.417mg 0.429mg Crouton
Vitamin B6 0.063mg 0.026mg Cracker
Folate 92µg 132µg Crouton
Vitamin K 69.3µg Cracker
Tryptophan 0.084mg 0.14mg Crouton
Threonine 0.193mg 0.337mg Crouton
Isoleucine 0.246mg 0.456mg Crouton
Leucine 0.471mg 0.832mg Crouton
Lysine 0.103mg 0.278mg Crouton
Methionine 0.112mg 0.211mg Crouton
Phenylalanine 0.331mg 0.586mg Crouton
Valine 0.294mg 0.514mg Crouton
Histidine 0.145mg 0.255mg Crouton
Trans Fat 1.076g Crouton
Saturated Fat 5.562g 1.51g Crouton
Monounsaturated Fat 6.553g 3.059g Cracker
Polyunsaturated fat 13.137g 1.273g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Crouton
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Cracker
38%
Crouton
Minerals Daily Need Coverage Score
56%
Cracker
70%
Crouton

Comparison summary

Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 4.052g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.9)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.