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.

Crouton

Cheese crackers

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.

Crouton

Cheese crackers

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.562mg

~equal in Vitamin B5 ~0.472mg

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