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  6. Crouton vs. Dried fruit

Crouton vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Crouton and Dried fruit

  • Crouton has more Selenium, Vitamin B1, Folate, Vitamin B3, Iron, and Vitamin B2, however, Dried fruit has more Potassium, Vitamin A RAE, and Copper.
  • Daily need coverage for Selenium from Crouton is 64% higher.
  • Dried fruit has 70 times less Sodium than Crouton. Crouton has 698mg of Sodium, while Dried fruit has 10mg.

Food types used in this article are Croutons, plain and Apricots, dried, sulfured, uncooked.

Infographic

Crouton vs Dried fruit 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.
Crouton
Crouton
6
:
4
Dried fruit
Dried fruit
Contains more Calcium +38.2%
Contains more Iron +53.4%
Contains more Phosphorus +62%
Contains more Zinc +128.2%
Contains more Manganese +112.8%
Contains more Selenium +1604.5%
Contains more Potassium +837.1%
Contains less Sodium -98.6%
Contains more Copper +110.4%
Equal in Magnesium - 32
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +38.2%
Contains more Iron +53.4%
Contains more Phosphorus +62%
Contains more Zinc +128.2%
Contains more Manganese +112.8%
Contains more Selenium +1604.5%
Contains more Potassium +837.1%
Contains less Sodium -98.6%
Contains more Copper +110.4%
Equal in Magnesium - 32

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.
Crouton
Crouton
4
:
7
Dried fruit
Dried fruit
Contains more Vitamin B1 +4053.3%
Contains more Vitamin B2 +267.6%
Contains more Vitamin B3 +110.1%
Contains more Folate +1220%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +450%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +4053.3%
Contains more Vitamin B2 +267.6%
Contains more Vitamin B3 +110.1%
Contains more Folate +1220%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crouton
Crouton
3
:
2
Dried fruit
Dried fruit
Contains more Protein +251%
Contains more Fats +1194.1%
Contains more Carbs +17.3%
Contains more Water +461.6%
Equal in Other - 2.57
Crouton
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +251%
Contains more Fats +1194.1%
Contains more Carbs +17.3%
Contains more Water +461.6%
Equal in Other - 2.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crouton
Crouton
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +4033.8%
Contains more Polyunsaturated fat +1620.3%
Contains less Saturated Fat -98.9%
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +4033.8%
Contains more Polyunsaturated fat +1620.3%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crouton Dried fruit
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 Dried fruit Opinion
Net carbs 68.4g 55.34g Crouton
Protein 11.9g 3.39g Crouton
Fats 6.6g 0.51g Crouton
Carbs 73.5g 62.64g Crouton
Calories 407kcal 241kcal Crouton
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Crouton
Fiber 5.1g 7.3g Dried fruit
Calcium 76mg 55mg Crouton
Iron 4.08mg 2.66mg Crouton
Magnesium 31mg 32mg Dried fruit
Phosphorus 115mg 71mg Crouton
Potassium 124mg 1162mg Dried fruit
Sodium 698mg 10mg Dried fruit
Zinc 0.89mg 0.39mg Crouton
Copper 0.163mg 0.343mg Dried fruit
Manganese 0.5mg 0.235mg Crouton
Selenium 37.5µg 2.2µg Crouton
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.623mg 0.015mg Crouton
Vitamin B2 0.272mg 0.074mg Crouton
Vitamin B3 5.439mg 2.589mg Crouton
Vitamin B5 0.429mg 0.516mg Dried fruit
Vitamin B6 0.026mg 0.143mg Dried fruit
Folate 132µg 10µg Crouton
Vitamin K 3.1µg Dried fruit
Tryptophan 0.14mg 0.016mg Crouton
Threonine 0.337mg 0.073mg Crouton
Isoleucine 0.456mg 0.063mg Crouton
Leucine 0.832mg 0.105mg Crouton
Lysine 0.278mg 0.083mg Crouton
Methionine 0.211mg 0.015mg Crouton
Phenylalanine 0.586mg 0.062mg Crouton
Valine 0.514mg 0.078mg Crouton
Histidine 0.255mg 0.047mg Crouton
Saturated Fat 1.51g 0.017g Dried fruit
Monounsaturated Fat 3.059g 0.074g Crouton
Polyunsaturated fat 1.273g 0.074g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Crouton
38%
Dried fruit
Minerals Daily Need Coverage Score
70%
Crouton
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 688mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.493g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 53.44g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.