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  6. Cheese vs. Crouton

Cheese vs. Crouton — In-Depth Nutrition Comparison

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Differences between cheese and crouton

  • Cheese has more calcium, phosphorus, vitamin B12, and zinc, while crouton has more vitamin B1, iron, vitamin B3, and folate.
  • Cheese's daily need coverage for saturated fat is 87% higher.
  • The amount of cholesterol in crouton is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of crouton is 72.

The food types used in this comparison are Cheese, cheddar and Croutons, plain.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +834.2%
Contains more ZincZinc +309%
Contains more PhosphorusPhosphorus +295.7%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +2814.3%
Contains more CopperCopper +443.3%
Contains more ManganeseManganese +1751.9%
Contains more SeleniumSelenium +31.6%
~equal in Sodium ~698mg

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57.4%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2048.3%
Contains more Vitamin B3Vitamin B3 +9118.6%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.429mg

All nutrients comparison - raw data values

Nutrient Cheese Crouton DV% diff.
Saturated fat 18.867g 1.51g 79%
Calcium 710mg 76mg 63%
Vitamin B1 0.029mg 0.623mg 50%
Iron 0.14mg 4.08mg 49%
Phosphorus 455mg 115mg 49%
Vitamin B12 1.1µg 0µg 46%
Fats 33.31g 6.6g 41%
Vitamin A 330µg 0µg 37%
Vitamin B3 0.059mg 5.439mg 34%
Cholesterol 99mg 0mg 33%
Folate 27µg 132µg 26%
Zinc 3.64mg 0.89mg 25%
Carbs 3.09g 73.5g 23%
Protein 22.87g 11.9g 22%
Manganese 0.027mg 0.5mg 21%
Fiber 0g 5.1g 20%
Selenium 28.5µg 37.5µg 16%
Copper 0.03mg 0.163mg 15%
Monounsaturated fat 9.246g 3.059g 15%
Vitamin B2 0.428mg 0.272mg 12%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin B6 0.066mg 0.026mg 3%
Choline 16.5mg 3%
Sodium 653mg 698mg 2%
Vitamin K 2.4µg 2%
Magnesium 27mg 31mg 1%
Potassium 76mg 124mg 1%
Polyunsaturated fat 1.421g 1.273g 1%
Calories 404kcal 407kcal 0%
Protein per 100 calories 5.7g 2.9g N/A
Calories per 10 g protein 177kcal 342kcal N/A
Weight per 100 calories 25g 25g N/A
Unsaturated / Saturated Fat ratio 0.57 2.9 N/A
Net carbs 3.09g 68.4g N/A
Sugar 0.48g N/A
Vitamin B5 0.41mg 0.429mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.14mg 0%
Threonine 1.044mg 0.337mg 0%
Isoleucine 1.206mg 0.456mg 0%
Leucine 1.939mg 0.832mg 0%
Lysine 1.025mg 0.278mg 0%
Methionine 0.547mg 0.211mg 0%
Phenylalanine 1.074mg 0.586mg 0%
Valine 1.404mg 0.514mg 0%
Histidine 0.547mg 0.255mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +92.2%
Contains more FatsFats +404.7%
Contains more WaterWater +573.1%
Contains more OtherOther +48.4%
Contains more CarbsCarbs +2278.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +202.3%
Contains more Poly. FatPolyunsaturated fat +11.6%
Contains less Sat. FatSaturated fat -92%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.