Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Crouton
  5. Compare
  6. Crouton vs. Wafer

Crouton vs. Wafer — In-Depth Nutrition Comparison

Compare

How are Crouton and Wafer different?

  • Crouton is higher in Selenium, Vitamin B1, Folate, Vitamin B3, and Fiber, however, Wafer is richer in Copper, Manganese, and Magnesium.
  • Daily need coverage for Selenium from Crouton is 58% higher.
  • Crouton contains 3 times more Vitamin B1 than Wafer. While Crouton contains 0.623mg of Vitamin B1, Wafer contains only 0.203mg.
  • Wafer has less Sodium.

Croutons, plain and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Crouton vs Wafer 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.
Crouton
Crouton
3
:
7
Wafer
Wafer
Contains more Calcium +145.2%
Contains more Selenium +557.9%
Contains more Magnesium +71%
Contains more Phosphorus +14.8%
Contains more Potassium +69.4%
Contains less Sodium -16.9%
Contains more Zinc +22.5%
Contains more Copper +184%
Contains more Manganese +39.2%
Equal in Iron - 4.01
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +145.2%
Contains more Selenium +557.9%
Contains more Magnesium +71%
Contains more Phosphorus +14.8%
Contains more Potassium +69.4%
Contains less Sodium -16.9%
Contains more Zinc +22.5%
Contains more Copper +184%
Contains more Manganese +39.2%
Equal in Iron - 4.01

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.
Crouton
Crouton
5
:
6
Wafer
Wafer
Contains more Vitamin B1 +206.9%
Contains more Vitamin B3 +90.3%
Contains more Vitamin B5 +12.6%
Contains more Folate +180.9%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +96.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.266
Crouton
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B3 +90.3%
Contains more Vitamin B5 +12.6%
Contains more Folate +180.9%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +96.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crouton
Crouton
4
:
1
Wafer
Wafer
Contains more Protein +80.3%
Contains more Water +22.2%
Contains more Other +25%
Contains more Fats +115.2%
Equal in Carbs - 72.7
Crouton
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +80.3%
Contains more Water +22.2%
Contains more Other +25%
Contains more Fats +115.2%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crouton
Crouton
1
:
2
Wafer
Wafer
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +59%
Contains more Polyunsaturated fat +226.2%
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +59%
Contains more Polyunsaturated fat +226.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Wafer Opinion
Net carbs 68.4g 69.3g Wafer
Protein 11.9g 6.6g Crouton
Fats 6.6g 14.2g Wafer
Carbs 73.5g 72.7g Crouton
Calories 407kcal 433kcal Wafer
Sugar 37.43g Crouton
Fiber 5.1g 3.4g Crouton
Calcium 76mg 31mg Crouton
Iron 4.08mg 4.01mg Crouton
Magnesium 31mg 53mg Wafer
Phosphorus 115mg 132mg Wafer
Potassium 124mg 210mg Wafer
Sodium 698mg 580mg Wafer
Zinc 0.89mg 1.09mg Wafer
Copper 0.163mg 0.463mg Wafer
Manganese 0.5mg 0.696mg Wafer
Selenium 37.5µg 5.7µg Crouton
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.623mg 0.203mg Crouton
Vitamin B2 0.272mg 0.266mg Crouton
Vitamin B3 5.439mg 2.858mg Crouton
Vitamin B5 0.429mg 0.381mg Crouton
Vitamin B6 0.026mg 0.051mg Wafer
Folate 132µg 47µg Crouton
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.14mg 0.096mg Crouton
Threonine 0.337mg 0.22mg Crouton
Isoleucine 0.456mg 0.261mg Crouton
Leucine 0.832mg 0.447mg Crouton
Lysine 0.278mg 0.281mg Wafer
Methionine 0.211mg 0.105mg Crouton
Phenylalanine 0.586mg 0.308mg Crouton
Valine 0.514mg 0.323mg Crouton
Histidine 0.255mg 0.128mg Crouton
Cholesterol 0mg 2mg Crouton
Saturated Fat 1.51g 4.241g Crouton
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 3.059g 4.865g Wafer
Polyunsaturated fat 1.273g 4.153g Wafer

Which food is preferable for your diet?

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

People also compare

Crouton
Crouton vs Danish pastry
Danish pastry
Crouton
Crouton vs French toast
French toast
Crouton
Crouton vs Muffin
Muffin
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
38%
Crouton
22%
Wafer
Minerals Daily Need Coverage Score
70%
Crouton
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 11)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 37.43g)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 2.731g)
Which food is richer in minerals?
?
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.
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.