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  6. Crouton vs. Green bean raw

Crouton vs. Green bean raw — In-Depth Nutrition Comparison

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The main differences between crouton and green bean raw

  • Crouton has more selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese; however, green bean raw has more vitamin A and vitamin C.
  • Daily need coverage for selenium for crouton is 67% higher.
  • Green bean raw has 116 times less sodium than crouton. Crouton has 698mg of sodium, while green bean raw has 6mg.
  • Crouton has a higher glycemic index than green bean raw.

Food types used in this article are Croutons, plain and Beans, snap, green, raw.

Infographic

Crouton vs Green bean raw 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +105.4%
Contains more IronIron +296.1%
Contains more CopperCopper +136.2%
Contains more ZincZinc +270.8%
Contains more PhosphorusPhosphorus +202.6%
Contains more ManganeseManganese +131.5%
Contains more SeleniumSelenium +6150%
Contains more PotassiumPotassium +70.2%
Contains less SodiumSodium -99.1%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +659.8%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +641%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +442.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Green bean raw DV% diff.
Selenium 37.5µg 0.6µg 67%
Vitamin B1 0.623mg 0.082mg 45%
Iron 4.08mg 1.03mg 38%
Vitamin K 43µg 36%
Sodium 698mg 6mg 30%
Vitamin B3 5.439mg 0.734mg 29%
Folate 132µg 33µg 25%
Carbs 73.5g 6.97g 22%
Protein 11.9g 1.83g 20%
Calories 407kcal 31kcal 19%
Vitamin C 0mg 12.2mg 14%
Vitamin B2 0.272mg 0.104mg 13%
Manganese 0.5mg 0.216mg 12%
Phosphorus 115mg 38mg 11%
Copper 0.163mg 0.069mg 10%
Fiber 5.1g 2.7g 10%
Fats 6.6g 0.22g 10%
Vitamin B6 0.026mg 0.141mg 9%
Polyunsaturated fat 1.273g 0.113g 8%
Monounsaturated fat 3.059g 0.01g 8%
Saturated fat 1.51g 0.05g 7%
Zinc 0.89mg 0.24mg 6%
Vitamin A 0µg 35µg 4%
Calcium 76mg 37mg 4%
Vitamin B5 0.429mg 0.225mg 4%
Potassium 124mg 211mg 3%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Magnesium 31mg 25mg 1%
Net carbs 68.4g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.14mg 0.019mg 0%
Threonine 0.337mg 0.079mg 0%
Isoleucine 0.456mg 0.066mg 0%
Leucine 0.832mg 0.112mg 0%
Lysine 0.278mg 0.088mg 0%
Methionine 0.211mg 0.022mg 0%
Phenylalanine 0.586mg 0.067mg 0%
Valine 0.514mg 0.09mg 0%
Histidine 0.255mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +550.3%
Contains more FatsFats +2900%
Contains more CarbsCarbs +954.5%
Contains more OtherOther +278.8%
Contains more WaterWater +1542.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +30490%
Contains more Poly. FatPolyunsaturated fat +1026.5%
Contains less Sat. FatSaturated fat -96.7%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.