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Crouton vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between crouton and cottage cheese

  • Crouton has more selenium, iron, vitamin B1, vitamin B3, folate, manganese, fiber, and copper; however, cottage cheese has more vitamin B12.
  • Daily need coverage for selenium for crouton is 51% higher.
  • Cottage cheese is lower in sodium.
  • Crouton has a higher glycemic index than cottage cheese.

Food types used in this article are Croutons, plain and Cheese, cottage, creamed, large or small curd.

Infographic

Crouton vs Cottage cheese 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 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +287.5%
Contains more PotassiumPotassium +19.2%
Contains more IronIron +5728.6%
Contains more CopperCopper +462.1%
Contains more ZincZinc +122.5%
Contains more ManganeseManganese +24900%
Contains more SeleniumSelenium +286.6%
Contains more PhosphorusPhosphorus +38.3%
Contains less SodiumSodium -47.9%
~equal in Calcium ~83mg

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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +2207.4%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +5393.9%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +53.5%
Contains more CarbsCarbs +2074.6%
Contains more OtherOther +77.3%
Contains more WaterWater +1350.7%
~equal in Protein ~11.12g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +293.2%
Contains more Poly. FatPolyunsaturated fat +935%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Cottage cheese DV% diff.
Selenium 37.5µg 9.7µg 51%
Vitamin B1 0.623mg 0.027mg 50%
Iron 4.08mg 0.07mg 50%
Vitamin B3 5.439mg 0.099mg 33%
Folate 132µg 12µg 30%
Carbs 73.5g 3.38g 23%
Manganese 0.5mg 0.002mg 22%
Fiber 5.1g 0g 20%
Vitamin B12 0µg 0.43µg 18%
Sodium 698mg 364mg 15%
Copper 0.163mg 0.029mg 15%
Calories 407kcal 98kcal 15%
Polyunsaturated fat 1.273g 0.123g 8%
Vitamin B2 0.272mg 0.163mg 8%
Monounsaturated fat 3.059g 0.778g 6%
Phosphorus 115mg 159mg 6%
Cholesterol 0mg 17mg 6%
Magnesium 31mg 8mg 5%
Zinc 0.89mg 0.4mg 4%
Fats 6.6g 4.3g 4%
Vitamin A 0µg 37µg 4%
Vitamin B5 0.429mg 0.557mg 3%
Choline 18.4mg 3%
Protein 11.9g 11.12g 2%
Vitamin B6 0.026mg 0.046mg 2%
Saturated fat 1.51g 1.718g 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Potassium 124mg 104mg 1%
Calcium 76mg 83mg 1%
Net carbs 68.4g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.14mg 0.147mg 0%
Threonine 0.337mg 0.5mg 0%
Isoleucine 0.456mg 0.591mg 0%
Leucine 0.832mg 1.116mg 0%
Lysine 0.278mg 0.934mg 0%
Methionine 0.211mg 0.269mg 0%
Phenylalanine 0.586mg 0.577mg 0%
Valine 0.514mg 0.748mg 0%
Histidine 0.255mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
70%
Crouton
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 0.208g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 334mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.