Crouton vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on the 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.

Crouton

Cheese sandwich

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%

~equal in Copper ~0.16mg

~equal in Zinc ~0.87mg

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 sandwich

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	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%