Crouton vs. Dates — In-Depth Nutrition Comparison
Compare
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
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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +8397.2% |
| Contains more Poly. FatPolyunsaturated fat | +6600% |
| Contains less Sat. FatSaturated fat | -97.9% |
