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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.

Food varieties used in this article are Croutons, plain and Crackers, wheat, sandwich, with cheese filling.

Infographic

Crouton vs Cheese sandwich infographic
Infographic link

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 Iron +55.7%
Contains less Sodium -16.8%
Contains more Selenium +54.3%
Contains more Calcium +168.4%
Contains more Magnesium +74.2%
Contains more Phosphorus +232.2%
Contains more Potassium +146.8%
Contains more Manganese +116.6%
Equal in Zinc - 0.87
Equal in Copper - 0.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Iron +55.7%
Contains less Sodium -16.8%
Contains more Selenium +54.3%
Contains more Calcium +168.4%
Contains more Magnesium +74.2%
Contains more Phosphorus +232.2%
Contains more Potassium +146.8%
Contains more Manganese +116.6%
Equal in Zinc - 0.87
Equal in Copper - 0.16

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 B1 +74%
Contains more Vitamin B3 +70.8%
Contains more Folate +106.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +903.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +70.8%
Contains more Folate +106.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +903.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.4%
Contains more Carbs +26.3%
Contains more Water +71.9%
Contains more Fats +278.8%
Contains more Other +52%
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Protein +21.4%
Contains more Carbs +26.3%
Contains more Water +71.9%
Contains more Fats +278.8%
Contains more Other +52%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated fat +620%
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated 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.
Crouton Cheese sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crouton Cheese sandwich Opinion
Net carbs 68.4g 55.1g Crouton
Protein 11.9g 9.8g Crouton
Fats 6.6g 25g Cheese sandwich
Carbs 73.5g 58.2g Crouton
Calories 407kcal 497kcal Cheese sandwich
Fiber 5.1g 3.1g Crouton
Calcium 76mg 204mg Cheese sandwich
Iron 4.08mg 2.62mg Crouton
Magnesium 31mg 54mg Cheese sandwich
Phosphorus 115mg 382mg Cheese sandwich
Potassium 124mg 306mg Cheese sandwich
Sodium 698mg 839mg Crouton
Zinc 0.89mg 0.87mg Crouton
Copper 0.163mg 0.16mg Crouton
Manganese 0.5mg 1.083mg Cheese sandwich
Selenium 37.5µg 24.3µg Crouton
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.623mg 0.358mg Crouton
Vitamin B2 0.272mg 0.427mg Cheese sandwich
Vitamin B3 5.439mg 3.185mg Crouton
Vitamin B5 0.429mg 0.622mg Cheese sandwich
Vitamin B6 0.026mg 0.261mg Cheese sandwich
Folate 132µg 64µg Crouton
Vitamin B12 0µg 0.12µg Cheese sandwich
Tryptophan 0.14mg 0.13mg Crouton
Threonine 0.337mg 0.298mg Crouton
Isoleucine 0.456mg 0.383mg Crouton
Leucine 0.832mg 0.698mg Crouton
Lysine 0.278mg 0.344mg Cheese sandwich
Methionine 0.211mg 0.167mg Crouton
Phenylalanine 0.586mg 0.472mg Crouton
Valine 0.514mg 0.438mg Crouton
Histidine 0.255mg 0.219mg Crouton
Cholesterol 0mg 7mg Crouton
Saturated Fat 1.51g 4.129g Crouton
Monounsaturated Fat 3.059g 10.351g Cheese sandwich
Polyunsaturated fat 1.273g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Crouton
35%
Cheese sandwich
Minerals Daily Need Coverage Score
70%
Crouton
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 141mg)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 2.619g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 18)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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?
?
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.

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.