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  6. Crouton vs. Plantain raw

Crouton vs. Plantain raw — In-Depth Nutrition Comparison

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How are crouton and plantain raw different?

  • Crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, and vitamin B2; however, plantain raw is richer in vitamin A, vitamin B6, and vitamin C.
  • Daily need coverage for selenium for crouton is 65% higher.
  • Crouton contains 175 times more sodium than plantain raw. While crouton contains 698mg of sodium, plantain raw contains only 4mg.
  • Plantain raw has a lower glycemic index (37) than crouton (72).

Croutons, plain and Plantains, raw are the varieties used in this article.

Infographic

Crouton vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2433.3%
Contains more IronIron +580%
Contains more CopperCopper +101.2%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +238.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +19.4%
Contains more PotassiumPotassium +302.4%
Contains less SodiumSodium -99.4%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +1098.1%
Contains more Vitamin B2Vitamin B2 +403.7%
Contains more Vitamin B3Vitamin B3 +692.9%
Contains more Vitamin B5Vitamin B5 +65%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Plantain raw DV% diff.
Selenium 37.5µg 1.5µg 65%
Vitamin B1 0.623mg 0.052mg 48%
Iron 4.08mg 0.6mg 44%
Sodium 698mg 4mg 30%
Vitamin B3 5.439mg 0.686mg 30%
Folate 132µg 22µg 28%
Manganese 0.5mg 22%
Vitamin B6 0.026mg 0.299mg 21%
Protein 11.9g 1.3g 21%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.272mg 0.054mg 17%
Calories 407kcal 122kcal 14%
Carbs 73.5g 31.89g 14%
Phosphorus 115mg 34mg 12%
Potassium 124mg 499mg 11%
Fiber 5.1g 2.3g 11%
Fats 6.6g 0.37g 10%
Copper 0.163mg 0.081mg 9%
Monounsaturated fat 3.059g 0.032g 8%
Polyunsaturated fat 1.273g 0.069g 8%
Calcium 76mg 3mg 7%
Zinc 0.89mg 0.14mg 7%
Vitamin A 0µg 56µg 6%
Saturated fat 1.51g 0.143g 6%
Vitamin B5 0.429mg 0.26mg 3%
Choline 13.5mg 2%
Magnesium 31mg 37mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 68.4g 29.59g N/A
Sugar 15g N/A
Tryptophan 0.14mg 0.015mg 0%
Threonine 0.337mg 0.034mg 0%
Isoleucine 0.456mg 0.036mg 0%
Leucine 0.832mg 0.059mg 0%
Lysine 0.278mg 0.06mg 0%
Methionine 0.211mg 0.017mg 0%
Phenylalanine 0.586mg 0.044mg 0%
Valine 0.514mg 0.046mg 0%
Histidine 0.255mg 0.064mg 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +815.4%
Contains more FatsFats +1683.8%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +115.5%
Contains more WaterWater +1086.9%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +9459.4%
Contains more Poly. FatPolyunsaturated fat +1744.9%
Contains less Sat. FatSaturated fat -90.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.