Almonds vs. Crouton — In-Depth Nutrition Comparison
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Summary of differences between almonds and crouton
- Almonds have more copper, manganese, vitamin B2, magnesium, phosphorus, and fiber, while crouton has more selenium, vitamin B1, and folate.
- Almonds cover your daily need for copper, 96% more than crouton.
- Almonds contain 9 times more magnesium than crouton. While almonds contain 270mg of magnesium, crouton contains only 31mg.
- The amount of sodium in almonds is lower.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of crouton is 72.
These are the specific foods used in this comparison Nuts, almonds and Croutons, plain.
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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 MagnesiumMagnesium | +771% |
| Contains more CalciumCalcium | +253.9% |
| Contains more PotassiumPotassium | +491.1% |
| Contains more CopperCopper | +532.5% |
| Contains more ZincZinc | +250.6% |
| Contains more PhosphorusPhosphorus | +318.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +335.8% |
| Contains more SeleniumSelenium | +814.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +318.4% |
| Contains more Vitamin B6Vitamin B6 | +426.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +203.9% |
| Contains more Vitamin B3Vitamin B3 | +50.3% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Copper | 1.031mg | 0.163mg | 96% |
| Polyunsaturated fat | 12.329g | 1.273g | 74% |
| Manganese | 2.179mg | 0.5mg | 73% |
| Monounsaturated fat | 31.551g | 3.059g | 71% |
| Fats | 49.93g | 6.6g | 67% |
| Vitamin B2 | 1.138mg | 0.272mg | 67% |
| Selenium | 4.1µg | 37.5µg | 61% |
| Magnesium | 270mg | 31mg | 57% |
| Phosphorus | 481mg | 115mg | 52% |
| Vitamin B1 | 0.205mg | 0.623mg | 35% |
| Sodium | 1mg | 698mg | 30% |
| Fiber | 12.5g | 5.1g | 30% |
| Folate | 44µg | 132µg | 22% |
| Zinc | 3.12mg | 0.89mg | 20% |
| Protein | 21.15g | 11.9g | 19% |
| Calcium | 269mg | 76mg | 19% |
| Potassium | 733mg | 124mg | 18% |
| Carbs | 21.55g | 73.5g | 17% |
| Vitamin B3 | 3.618mg | 5.439mg | 11% |
| Saturated fat | 3.802g | 1.51g | 10% |
| Choline | 52.1mg | 9% | |
| Calories | 579kcal | 407kcal | 9% |
| Vitamin B6 | 0.137mg | 0.026mg | 9% |
| Iron | 3.71mg | 4.08mg | 5% |
| Vitamin B5 | 0.471mg | 0.429mg | 1% |
| Net carbs | 9.05g | 68.4g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.14mg | 0% |
| Threonine | 0.601mg | 0.337mg | 0% |
| Isoleucine | 0.751mg | 0.456mg | 0% |
| Leucine | 1.473mg | 0.832mg | 0% |
| Lysine | 0.568mg | 0.278mg | 0% |
| Methionine | 0.157mg | 0.211mg | 0% |
| Phenylalanine | 1.132mg | 0.586mg | 0% |
| Valine | 0.855mg | 0.514mg | 0% |
| Histidine | 0.539mg | 0.255mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.7% |
| Contains more FatsFats | +656.5% |
| Contains more OtherOther | +18.4% |
| Contains more CarbsCarbs | +241.1% |
| Contains more WaterWater | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +931.4% |
| Contains more Poly. FatPolyunsaturated fat | +868.5% |
| Contains less Sat. FatSaturated fat | -60.3% |
