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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
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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.
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

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

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%

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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.