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Crouton vs. Doughnuts — In-Depth Nutrition Comparison

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Significant differences between crouton and doughnuts

  • Crouton has more selenium, vitamin B1, iron, vitamin B3, fiber, folate, and copper; however, doughnuts are richer in phosphorus.
  • Crouton covers your daily selenium needs 50% more than doughnuts.
  • Doughnuts have 3 times less fiber than crouton. Crouton has 5.1g of fiber, while doughnuts have 1.7g.
  • Doughnuts contain less sodium.

Specific food types used in this comparison are Croutons, plain and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Crouton vs Doughnuts 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 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +90%
Contains more IronIron +61.3%
Contains more CopperCopper +81.1%
Contains more ZincZinc +78%
Contains more ManganeseManganese +50.2%
Contains more SeleniumSelenium +271.3%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -31.7%
~equal in Potassium ~134mg

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 0% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more FolateFolate +43.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more ProteinProtein +124.1%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +33%
Contains more FatsFats +277.7%
Contains more WaterWater +278.5%

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
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +179.3%
Contains more Poly. FatPolyunsaturated fat +207.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Doughnuts DV% diff.
Selenium 37.5µg 10.1µg 50%
Saturated fat 1.51g 11.105g 44%
Fats 6.6g 24.93g 28%
Phosphorus 115mg 260mg 21%
Vitamin B1 0.623mg 0.39mg 19%
Iron 4.08mg 2.53mg 19%
Polyunsaturated fat 1.273g 3.915g 18%
Vitamin B3 5.439mg 2.91mg 16%
Monounsaturated fat 3.059g 8.544g 14%
Fiber 5.1g 1.7g 14%
Protein 11.9g 5.31g 13%
Vitamin E 1.99mg 13%
Starch 25.91g 11%
Sodium 698mg 477mg 10%
Folate 132µg 92µg 10%
Carbs 73.5g 47.06g 9%
Vitamin K 9.8µg 8%
Copper 0.163mg 0.09mg 8%
Choline 37.3mg 7%
Manganese 0.5mg 0.333mg 7%
Zinc 0.89mg 0.5mg 4%
Calcium 76mg 40mg 4%
Magnesium 31mg 17mg 3%
Cholesterol 0mg 10mg 3%
Vitamin B12 0µg 0.06µg 3%
Vitamin B2 0.272mg 0.301mg 2%
Vitamin B6 0.026mg 0.05mg 2%
Calories 407kcal 434kcal 1%
Vitamin B5 0.429mg 0.377mg 1%
Net carbs 68.4g 45.36g N/A
Potassium 124mg 134mg 0%
Sugar 18.15g N/A
Vitamin A 0µg 4µg 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 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.239g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.573g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Doughnuts
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
32%
Doughnuts
Minerals Daily Need Coverage Score
70%
Crouton
45%
Doughnuts

Comparison summary

Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 221mg)
Which food is cheaper?
Doughnuts
Doughnuts is cheaper (difference - $1.5)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 18.15g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 9.595g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.