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Crouton vs. Dates — In-Depth Nutrition Comparison

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How are crouton and dates different?

  • Crouton is higher in selenium, vitamin B1, iron, folate, vitamin B3, and vitamin B2; however, dates are richer in potassium, fiber, and vitamin B6.
  • Daily need coverage for selenium for crouton is 63% higher.
  • Crouton contains 349 times more sodium than dates. While crouton contains 698mg of sodium, dates contain only 2mg.
  • Dates have a lower glycemic index (42) than crouton (72).

Croutons, plain and Dates, deglet noor are the varieties used in this article.

Infographic

Crouton vs Dates infographic
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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.
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%
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +94.9%
Contains more IronIron +300%
Contains more ZincZinc +206.9%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +38.7%
Contains more PotassiumPotassium +429%
Contains more CopperCopper +26.4%
Contains less SodiumSodium -99.7%

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%
Dates
6
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin B1Vitamin B1 +1098.1%
Contains more Vitamin B2Vitamin B2 +312.1%
Contains more Vitamin B3Vitamin B3 +326.9%
Contains more FolateFolate +594.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin B6Vitamin B6 +534.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +385.7%
Contains more FatsFats +1592.3%
Contains more OtherOther +56.3%
Contains more WaterWater +273.3%
~equal in Carbs ~75.03g

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +8397.2%
Contains more Poly. FatPolyunsaturated fat +6600%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crouton Dates
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crouton Dates DV% diff.
Selenium 37.5µg 3µg 63%
Vitamin B1 0.623mg 0.052mg 48%
Iron 4.08mg 1.02mg 38%
Sodium 698mg 2mg 30%
Folate 132µg 19µg 28%
Vitamin B3 5.439mg 1.274mg 26%
Fructose 19.56g 24%
Protein 11.9g 2.45g 19%
Vitamin B2 0.272mg 0.066mg 16%
Potassium 124mg 656mg 16%
Fiber 5.1g 8g 12%
Vitamin B6 0.026mg 0.165mg 11%
Fats 6.6g 0.39g 10%
Manganese 0.5mg 0.262mg 10%
Polyunsaturated fat 1.273g 0.019g 8%
Monounsaturated fat 3.059g 0.036g 8%
Phosphorus 115mg 62mg 8%
Saturated fat 1.51g 0.032g 7%
Calories 407kcal 282kcal 6%
Copper 0.163mg 0.206mg 5%
Zinc 0.89mg 0.29mg 5%
Calcium 76mg 39mg 4%
Vitamin B5 0.429mg 0.589mg 3%
Magnesium 31mg 43mg 3%
Vitamin K 2.7µg 2%
Carbs 73.5g 75.03g 1%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 68.4g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.14mg 0.012mg 0%
Threonine 0.337mg 0.043mg 0%
Isoleucine 0.456mg 0.049mg 0%
Leucine 0.832mg 0.084mg 0%
Lysine 0.278mg 0.066mg 0%
Methionine 0.211mg 0.022mg 0%
Phenylalanine 0.586mg 0.05mg 0%
Valine 0.514mg 0.071mg 0%
Histidine 0.255mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Crouton
12%
Dates
Minerals Daily Need Coverage Score
70%
Crouton
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.478g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.