Crouton vs. Cheese crackers — In-Depth Nutrition Comparison
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What are the main differences between crouton and cheese crackers?
- Crouton is richer in selenium, fiber, and vitamin B1, yet cheese crackers are richer in vitamin B12, phosphorus, vitamin B6, iron, and calcium.
- Crouton's daily need coverage for selenium is 44% higher.
- Crouton has 2 times more fiber than cheese crackers. Crouton has 5.1g of fiber, while cheese crackers have 2.3g.
- Crouton contains less sodium.
- Cheese crackers have a lower glycemic index than crouton.
We used Croutons, plain and Crackers, cheese, regular types in this comparison.
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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 MagnesiumMagnesium | +24% |
| Contains more CopperCopper | +30.4% |
| Contains less SodiumSodium | -28.3% |
| Contains more SeleniumSelenium | +177.8% |
| Contains more CalciumCalcium | +78.9% |
| Contains more PotassiumPotassium | +25.8% |
| Contains more IronIron | +19.6% |
| Contains more ZincZinc | +33.7% |
| Contains more PhosphorusPhosphorus | +73.9% |
| Contains more ManganeseManganese | +12.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.3% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +553.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +15.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more CarbsCarbs | +23.7% |
| Contains more WaterWater | +54.9% |
| Contains more FatsFats | +244.5% |
| Contains more OtherOther | +34.4% |
~equal in
Protein
~10.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
Saturated fat:
Sat. Fat
5.288 g
Monounsaturated fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +87.8% |
| Contains more Poly. FatPolyunsaturated fat | +692.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.273g | 10.09g | 59% |
| Selenium | 37.5µg | 13.5µg | 44% |
| Fats | 6.6g | 22.74g | 25% |
| Starch | 52.56g | 22% | |
| Saturated fat | 1.51g | 5.288g | 17% |
| Vitamin E | 2.19mg | 15% | |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Sodium | 698mg | 973mg | 12% |
| Phosphorus | 115mg | 200mg | 12% |
| Fiber | 5.1g | 2.3g | 11% |
| Vitamin B6 | 0.026mg | 0.17mg | 11% |
| Iron | 4.08mg | 4.88mg | 10% |
| Vitamin K | 9.4µg | 8% | |
| Monounsaturated fat | 3.059g | 5.744g | 7% |
| Calcium | 76mg | 136mg | 6% |
| Folate | 132µg | 152µg | 5% |
| Vitamin B2 | 0.272mg | 0.338mg | 5% |
| Carbs | 73.5g | 59.42g | 5% |
| Vitamin B1 | 0.623mg | 0.562mg | 5% |
| Vitamin B3 | 5.439mg | 6.113mg | 4% |
| Calories | 407kcal | 489kcal | 4% |
| Copper | 0.163mg | 0.125mg | 4% |
| Manganese | 0.5mg | 0.562mg | 3% |
| Zinc | 0.89mg | 1.19mg | 3% |
| Vitamin A | 0µg | 17µg | 2% |
| Choline | 8.7mg | 2% | |
| Protein | 11.9g | 10.93g | 2% |
| Vitamin B5 | 0.429mg | 0.472mg | 1% |
| Potassium | 124mg | 156mg | 1% |
| Magnesium | 31mg | 25mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 68.4g | 57.12g | N/A |
| Vitamin D | 1IU | 0% | |
| Sugar | 4.53g | N/A | |
| Trans fat | 0.542g | N/A | |
| Tryptophan | 0.14mg | 0.129mg | 0% |
| Threonine | 0.337mg | 0.295mg | 0% |
| Isoleucine | 0.456mg | 0.424mg | 0% |
| Leucine | 0.832mg | 0.744mg | 0% |
| Lysine | 0.278mg | 0.418mg | 0% |
| Methionine | 0.211mg | 0.194mg | 0% |
| Phenylalanine | 0.586mg | 0.49mg | 0% |
| Valine | 0.514mg | 0.478mg | 0% |
| Histidine | 0.255mg | 0.245mg | 0% |
| Fructose | 0.37g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.715g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 9.25g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
70%
69%
Comparison summary
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Crouton contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 3.778g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 18)
Which food is cheaper?
Cheese crackers is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins