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  6. Cheese crackers vs. Crouton

Cheese crackers vs. Crouton — In-Depth Nutrition Comparison

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What are the main differences between cheese crackers and crouton?

  • Cheese crackers are richer in vitamin B12, phosphorus, vitamin B6, iron, and calcium, yet crouton is richer in selenium, fiber, and vitamin B1.
  • Crouton's daily need coverage for selenium is 44% higher.
  • Crouton contains less saturated fat.
  • Cheese crackers have a lower glycemic index than crouton.

We used Crackers, cheese, regular and Croutons, plain types in this comparison.

Infographic

Cheese crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +19.6%
Contains more ZincZinc +33.7%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +12.4%
Contains more MagnesiumMagnesium +24%
Contains more CopperCopper +30.4%
Contains less SodiumSodium -28.3%
Contains more SeleniumSelenium +177.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B6Vitamin B6 +553.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.429mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 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 FatsFats +244.5%
Contains more OtherOther +34.4%
Contains more CarbsCarbs +23.7%
Contains more WaterWater +54.9%
~equal in Protein ~11.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +87.8%
Contains more Poly. FatPolyunsaturated fat +692.6%
Contains less Sat. FatSaturated fat -71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese crackers Crouton DV% diff.
Polyunsaturated fat 10.09g 1.273g 59%
Selenium 13.5µg 37.5µg 44%
Fats 22.74g 6.6g 25%
Starch 52.56g 22%
Saturated fat 5.288g 1.51g 17%
Vitamin E 2.19mg 15%
Vitamin B12 0.34µg 0µg 14%
Sodium 973mg 698mg 12%
Phosphorus 200mg 115mg 12%
Fiber 2.3g 5.1g 11%
Vitamin B6 0.17mg 0.026mg 11%
Iron 4.88mg 4.08mg 10%
Vitamin K 9.4µg 8%
Monounsaturated fat 5.744g 3.059g 7%
Calcium 136mg 76mg 6%
Folate 152µg 132µg 5%
Vitamin B2 0.338mg 0.272mg 5%
Carbs 59.42g 73.5g 5%
Vitamin B1 0.562mg 0.623mg 5%
Vitamin B3 6.113mg 5.439mg 4%
Calories 489kcal 407kcal 4%
Copper 0.125mg 0.163mg 4%
Manganese 0.562mg 0.5mg 3%
Zinc 1.19mg 0.89mg 3%
Vitamin A 17µg 0µg 2%
Choline 8.7mg 2%
Protein 10.93g 11.9g 2%
Vitamin B5 0.472mg 0.429mg 1%
Potassium 156mg 124mg 1%
Magnesium 25mg 31mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 57.12g 68.4g N/A
Vitamin D 1IU 0%
Sugar 4.53g N/A
Trans fat 0.542g N/A
Tryptophan 0.129mg 0.14mg 0%
Threonine 0.295mg 0.337mg 0%
Isoleucine 0.424mg 0.456mg 0%
Leucine 0.744mg 0.832mg 0%
Lysine 0.418mg 0.278mg 0%
Methionine 0.194mg 0.211mg 0%
Phenylalanine 0.49mg 0.586mg 0%
Valine 0.478mg 0.514mg 0%
Histidine 0.245mg 0.255mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Cheese crackers
35%
Crouton
Minerals Daily Need Coverage Score
69%
Cheese crackers
70%
Crouton

Comparison summary

Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 3.778g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 18)
Which food is cheaper?
Cheese crackers
Cheese crackers is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins

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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.