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.
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
70%
29%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.478g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.