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Crouton vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between crouton and blueberries

  • Crouton has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, phosphorus, copper, and fiber than blueberries.
  • Crouton's daily need coverage for selenium is 68% more.
  • Crouton contains 698 times more sodium than blueberries. Crouton contains 698mg of sodium, while blueberries contain 1mg.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of blueberries is 53.

The food varieties used in the comparison are Croutons, plain and Blueberries, raw.

Infographic

Crouton vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +416.7%
Contains more CalciumCalcium +1166.7%
Contains more PotassiumPotassium +61%
Contains more IronIron +1357.1%
Contains more CopperCopper +186%
Contains more ZincZinc +456.3%
Contains more PhosphorusPhosphorus +858.3%
Contains more ManganeseManganese +48.8%
Contains more SeleniumSelenium +37400%
Contains less SodiumSodium -99.9%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B1Vitamin B1 +1583.8%
Contains more Vitamin B2Vitamin B2 +563.4%
Contains more Vitamin B3Vitamin B3 +1201.2%
Contains more Vitamin B5Vitamin B5 +246%
Contains more FolateFolate +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +1508.1%
Contains more FatsFats +1900%
Contains more CarbsCarbs +407.2%
Contains more OtherOther +987%
Contains more WaterWater +1431.1%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +6408.5%
Contains more Poly. FatPolyunsaturated fat +771.9%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Blueberry DV% diff.
Selenium 37.5µg 0.1µg 68%
Vitamin B1 0.623mg 0.037mg 49%
Iron 4.08mg 0.28mg 48%
Folate 132µg 6µg 32%
Vitamin B3 5.439mg 0.418mg 31%
Sodium 698mg 1mg 30%
Protein 11.9g 0.74g 22%
Carbs 73.5g 14.49g 20%
Vitamin B2 0.272mg 0.041mg 18%
Calories 407kcal 57kcal 18%
Vitamin K 19.3µg 16%
Phosphorus 115mg 12mg 15%
Copper 0.163mg 0.057mg 12%
Vitamin C 0mg 9.7mg 11%
Fiber 5.1g 2.4g 11%
Fats 6.6g 0.33g 10%
Polyunsaturated fat 1.273g 0.146g 8%
Monounsaturated fat 3.059g 0.047g 8%
Zinc 0.89mg 0.16mg 7%
Saturated fat 1.51g 0.028g 7%
Manganese 0.5mg 0.336mg 7%
Calcium 76mg 6mg 7%
Vitamin B5 0.429mg 0.124mg 6%
Fructose 4.97g 6%
Magnesium 31mg 6mg 6%
Vitamin E 0.57mg 4%
Vitamin B6 0.026mg 0.052mg 2%
Potassium 124mg 77mg 1%
Choline 6mg 1%
Net carbs 68.4g 12.09g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.14mg 0.003mg 0%
Threonine 0.337mg 0.02mg 0%
Isoleucine 0.456mg 0.023mg 0%
Leucine 0.832mg 0.044mg 0%
Lysine 0.278mg 0.013mg 0%
Methionine 0.211mg 0.012mg 0%
Phenylalanine 0.586mg 0.026mg 0%
Valine 0.514mg 0.031mg 0%
Histidine 0.255mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Blueberry
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
35%
Crouton
11%
Blueberry
Minerals Daily Need Coverage Score
70%
Crouton
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 9.96g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 697mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 1.482g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.