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  6. Crouton vs. Club sandwich

Crouton vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between crouton and club sandwich

  • Crouton has more vitamin B1, iron, folate, selenium, fiber, and copper, while club sandwich has more vitamin B6, vitamin B12, and phosphorus.
  • Crouton covers your daily need for vitamin B1, 38% more than club sandwich.
  • Crouton contains 4 times more folate than club sandwich. While crouton contains 132µg of folate, club sandwich contains only 31µg.

These are the specific foods used in this comparison Croutons, plain and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Crouton vs Club 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +197.8%
Contains more CopperCopper +83.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +51.2%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +82.3%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +87%
~equal in Magnesium ~32mg
~equal in Sodium ~630mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more FolateFolate +325.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +92.5%
Contains more Vitamin B6Vitamin B6 +1038.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~5.575mg

All nutrients comparison - raw data values

Nutrient Crouton Club sandwich DV% diff.
Vitamin B1 0.623mg 0.172mg 38%
Iron 4.08mg 1.37mg 34%
Folate 132µg 31µg 25%
Selenium 37.5µg 24.8µg 23%
Manganese 0.5mg 22%
Vitamin B6 0.026mg 0.296mg 21%
Vitamin B12 0µg 0.47µg 20%
Carbs 73.5g 19.87g 18%
Fiber 5.1g 1.2g 16%
Cholesterol 0mg 46mg 15%
Phosphorus 115mg 215mg 14%
Protein 11.9g 17.19g 11%
Choline 47.8mg 9%
Calories 407kcal 220kcal 9%
Vitamin B5 0.429mg 0.826mg 8%
Copper 0.163mg 0.089mg 8%
Vitamin K 8.7µg 7%
Saturated fat 1.51g 3.109g 7%
Vitamin B2 0.272mg 0.186mg 7%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Zinc 0.89mg 1.34mg 4%
Polyunsaturated fat 1.273g 1.88g 4%
Potassium 124mg 226mg 3%
Sodium 698mg 630mg 3%
Fats 6.6g 8.05g 2%
Calcium 76mg 95mg 2%
Vitamin D 5IU 1%
Vitamin B3 5.439mg 5.575mg 1%
Vitamin D 0.1µg 1%
Net carbs 68.4g 18.67g N/A
Magnesium 31mg 32mg 0%
Sugar 4.68g N/A
Trans fat 0.071g N/A
Monounsaturated fat 3.059g 2.949g 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +269.9%
Contains more ProteinProtein +44.5%
Contains more FatsFats +22%
Contains more WaterWater +854.9%
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +47.7%
~equal in Monounsaturated fat ~2.949g

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.