Crouton vs. Cheese sandwich — In-Depth Nutrition Comparison
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A recap on differences between crouton and cheese sandwich
- Crouton has more selenium, vitamin B1, iron, folate, and vitamin B3; however, cheese sandwich is higher in phosphorus, manganese, vitamin B6, and calcium.
- Cheese sandwich covers your daily phosphorus needs 38% more than crouton.
- Cheese sandwich contains 2 times less folate than crouton. Crouton contains 132µg of folate, while cheese sandwich contains 64µg.
- Crouton has less saturated fat.
- The glycemic index of crouton is higher.
Food varieties used in this article are Croutons, plain and Crackers, wheat, sandwich, with cheese filling.
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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 IronIron | +55.7% |
| Contains less SodiumSodium | -16.8% |
| Contains more SeleniumSelenium | +54.3% |
| Contains more MagnesiumMagnesium | +74.2% |
| Contains more CalciumCalcium | +168.4% |
| Contains more PotassiumPotassium | +146.8% |
| Contains more PhosphorusPhosphorus | +232.2% |
| Contains more ManganeseManganese | +116.6% |
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 B1Vitamin B1 | +74% |
| Contains more Vitamin B3Vitamin B3 | +70.8% |
| Contains more FolateFolate | +106.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin B6Vitamin B6 | +903.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +21.4% |
| Contains more CarbsCarbs | +26.3% |
| Contains more WaterWater | +71.9% |
| Contains more FatsFats | +278.8% |
| Contains more OtherOther | +52% |
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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Mono. FatMonounsaturated fat | +238.4% |
| Contains more Poly. FatPolyunsaturated fat | +620% |
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 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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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.273g | 9.166g | 53% |
| Phosphorus | 115mg | 382mg | 38% |
| Fats | 6.6g | 25g | 28% |
| Manganese | 0.5mg | 1.083mg | 25% |
| Selenium | 37.5µg | 24.3µg | 24% |
| Vitamin B1 | 0.623mg | 0.358mg | 22% |
| Vitamin B6 | 0.026mg | 0.261mg | 18% |
| Iron | 4.08mg | 2.62mg | 18% |
| Monounsaturated fat | 3.059g | 10.351g | 18% |
| Folate | 132µg | 64µg | 17% |
| Vitamin B3 | 5.439mg | 3.185mg | 14% |
| Calcium | 76mg | 204mg | 13% |
| Saturated fat | 1.51g | 4.129g | 12% |
| Vitamin B2 | 0.272mg | 0.427mg | 12% |
| Fiber | 5.1g | 3.1g | 8% |
| Sodium | 698mg | 839mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Calories | 407kcal | 497kcal | 5% |
| Magnesium | 31mg | 54mg | 5% |
| Carbs | 73.5g | 58.2g | 5% |
| Potassium | 124mg | 306mg | 5% |
| Protein | 11.9g | 9.8g | 4% |
| Vitamin B5 | 0.429mg | 0.622mg | 4% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Net carbs | 68.4g | 55.1g | N/A |
| Copper | 0.163mg | 0.16mg | 0% |
| Zinc | 0.89mg | 0.87mg | 0% |
| Tryptophan | 0.14mg | 0.13mg | 0% |
| Threonine | 0.337mg | 0.298mg | 0% |
| Isoleucine | 0.456mg | 0.383mg | 0% |
| Leucine | 0.832mg | 0.698mg | 0% |
| Lysine | 0.278mg | 0.344mg | 0% |
| Methionine | 0.211mg | 0.167mg | 0% |
| Phenylalanine | 0.586mg | 0.472mg | 0% |
| Valine | 0.514mg | 0.438mg | 0% |
| Histidine | 0.255mg | 0.219mg | 0% |
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%
32%
Minerals Daily Need Coverage Score
70%
85%
Comparison summary
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Crouton contains less Sodium (difference - 141mg)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 2.619g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 18)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.