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Crouton vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between crouton and sardines

  • Crouton has more vitamin B1, folate, fiber, and manganese; however, sardines are richer in vitamin B12, phosphorus, calcium, and selenium.
  • Sardines cover your daily vitamin B12 needs 373% more than crouton.
  • Sardines contain less sodium.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Croutons, plain and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Crouton vs Sardines 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +39.7%
Contains more ManganeseManganese +363%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +402.6%
Contains more PotassiumPotassium +220.2%
Contains more CopperCopper +14.1%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +326.1%
Contains less SodiumSodium -56%
Contains more SeleniumSelenium +40.5%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +678.8%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B6Vitamin B6 +542.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Crouton Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Phosphorus 115mg 490mg 54%
Cholesterol 0mg 142mg 47%
Vitamin B1 0.623mg 0.08mg 45%
Folate 132µg 10µg 31%
Calcium 76mg 382mg 31%
Selenium 37.5µg 52.7µg 28%
Polyunsaturated fat 1.273g 5.148g 26%
Protein 11.9g 24.62g 25%
Carbs 73.5g 0g 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Fiber 5.1g 0g 20%
Manganese 0.5mg 0.108mg 17%
Sodium 698mg 307mg 17%
Iron 4.08mg 2.92mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B6 0.026mg 0.167mg 11%
Calories 407kcal 208kcal 10%
Potassium 124mg 397mg 8%
Fats 6.6g 11.45g 7%
Vitamin A 0µg 32µg 4%
Zinc 0.89mg 1.31mg 4%
Vitamin B5 0.429mg 0.642mg 4%
Vitamin B2 0.272mg 0.227mg 3%
Copper 0.163mg 0.186mg 3%
Vitamin K 2.6µg 2%
Magnesium 31mg 39mg 2%
Monounsaturated fat 3.059g 3.869g 2%
Vitamin B3 5.439mg 5.245mg 1%
Net carbs 68.4g 0g N/A
Saturated fat 1.51g 1.528g 0%
Tryptophan 0.14mg 0.276mg 0%
Threonine 0.337mg 1.079mg 0%
Isoleucine 0.456mg 1.134mg 0%
Leucine 0.832mg 2.001mg 0%
Lysine 0.278mg 2.26mg 0%
Methionine 0.211mg 0.729mg 0%
Phenylalanine 0.586mg 0.961mg 0%
Valine 0.514mg 1.268mg 0%
Histidine 0.255mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +106.9%
Contains more FatsFats +73.5%
Contains more WaterWater +983.8%
Contains more OtherOther +72.8%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +304.4%
~equal in Saturated fat ~1.528g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.