Crouton vs. Bean raw — In-Depth Nutrition Comparison
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The main differences between crouton and bean raw
- Crouton has more vitamin B3; however, bean raw has more folate, copper, phosphorus, fiber, potassium, magnesium, vitamin B6, and manganese.
- Daily need coverage for folate for bean raw is 98% higher.
- Bean raw has 58 times less sodium than crouton. Crouton has 698mg of sodium, while bean raw has 12mg.
- Crouton has a higher glycemic index than bean raw.
Food types used in this article are Croutons, plain and Beans, pinto, mature seeds, raw.
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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 SeleniumSelenium | +34.4% |
| Contains more MagnesiumMagnesium | +467.7% |
| Contains more CalciumCalcium | +48.7% |
| Contains more PotassiumPotassium | +1023.4% |
| Contains more IronIron | +24.3% |
| Contains more CopperCopper | +447.9% |
| Contains more ZincZinc | +156.2% |
| Contains more PhosphorusPhosphorus | +257.4% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +129.6% |
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 B2Vitamin B2 | +28.3% |
| Contains more Vitamin B3Vitamin B3 | +363.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.4% |
| Contains more Vitamin B5Vitamin B5 | +83% |
| Contains more Vitamin B6Vitamin B6 | +1723.1% |
| Contains more FolateFolate | +297.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 132µg | 525µg | 98% |
| Copper | 0.163mg | 0.893mg | 81% |
| Phosphorus | 115mg | 411mg | 42% |
| Fiber | 5.1g | 15.5g | 42% |
| Potassium | 124mg | 1393mg | 37% |
| Magnesium | 31mg | 176mg | 35% |
| Vitamin B6 | 0.026mg | 0.474mg | 34% |
| Sodium | 698mg | 12mg | 30% |
| Manganese | 0.5mg | 1.148mg | 28% |
| Vitamin B3 | 5.439mg | 1.174mg | 27% |
| Protein | 11.9g | 21.42g | 19% |
| Selenium | 37.5µg | 27.9µg | 17% |
| Starch | 34.17g | 14% | |
| Zinc | 0.89mg | 2.28mg | 13% |
| Choline | 66.2mg | 12% | |
| Iron | 4.08mg | 5.07mg | 12% |
| Fats | 6.6g | 1.23g | 8% |
| Vitamin B1 | 0.623mg | 0.713mg | 8% |
| Monounsaturated fat | 3.059g | 0.229g | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B5 | 0.429mg | 0.785mg | 7% |
| Saturated fat | 1.51g | 0.235g | 6% |
| Polyunsaturated fat | 1.273g | 0.407g | 6% |
| Vitamin B2 | 0.272mg | 0.212mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 76mg | 113mg | 4% |
| Carbs | 73.5g | 62.55g | 4% |
| Calories | 407kcal | 347kcal | 3% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 68.4g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.14mg | 0.237mg | 0% |
| Threonine | 0.337mg | 0.81mg | 0% |
| Isoleucine | 0.456mg | 0.871mg | 0% |
| Leucine | 0.832mg | 1.558mg | 0% |
| Lysine | 0.278mg | 1.356mg | 0% |
| Methionine | 0.211mg | 0.259mg | 0% |
| Phenylalanine | 0.586mg | 1.095mg | 0% |
| Valine | 0.514mg | 0.998mg | 0% |
| Histidine | 0.255mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +436.6% |
| Contains more CarbsCarbs | +17.5% |
| Contains more ProteinProtein | +80% |
| Contains more WaterWater | +106% |
| Contains more OtherOther | +38.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1235.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.8% |
| Contains less Sat. FatSaturated fat | -84.4% |