Crouton vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between crouton and fruit salad

Fruit salad has less vitamin B1, iron, folate, vitamin B3, vitamin B2, fiber, manganese, phosphorus, and copper.
Crouton covers your daily vitamin B1 needs 51% more than fruit salad.
Fruit salad contains 140 times less sodium than crouton. Crouton contains 698mg of sodium, while fruit salad contains 5mg.
The glycemic index of crouton is higher.

Food varieties used in this article are Croutons, plain and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

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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.

Crouton

Fruit salad

Contains more MagnesiumMagnesium	+287.5%
Contains more CalciumCalcium	+590.9%
Contains more IronIron	+1532%
Contains more CopperCopper	+226%
Contains more ZincZinc	+535.7%
Contains more PhosphorusPhosphorus	+721.4%
Contains more ManganeseManganese	+231.1%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-99.3%

~equal in Potassium ~116mg

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

Fruit salad

Contains more Vitamin B1Vitamin B1	+5563.6%
Contains more Vitamin B2Vitamin B2	+1842.9%
Contains more Vitamin B3Vitamin B3	+1427.8%
Contains more Vitamin B5Vitamin B5	+709.4%
Contains more FolateFolate	+4300%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.027mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.5µg		68%
Vitamin B1	0.623mg	0.011mg	51%
Iron	4.08mg	0.25mg	48%
Folate	132µg	3µg	32%
Vitamin B3	5.439mg	0.356mg	32%
Sodium	698mg	5mg	30%
Protein	11.9g	0.51g	23%
Vitamin B2	0.272mg	0.014mg	20%
Carbs	73.5g	13.05g	20%
Calories	407kcal	50kcal	18%
Fiber	5.1g	1g	16%
Manganese	0.5mg	0.151mg	15%
Phosphorus	115mg	14mg	14%
Copper	0.163mg	0.05mg	13%
Fats	6.6g	0.03g	10%
Monounsaturated fat	3.059g	0.005g	8%
Polyunsaturated fat	1.273g	0.011g	8%
Vitamin B5	0.429mg	0.053mg	8%
Zinc	0.89mg	0.14mg	7%
Calcium	76mg	11mg	7%
Saturated fat	1.51g	0.004g	7%
Magnesium	31mg	8mg	5%
Vitamin C	0mg	3.3mg	4%
Vitamin A	0µg	30µg	3%
Net carbs	68.4g	12.05g	N/A
Potassium	124mg	116mg	0%
Vitamin B6	0.026mg	0.027mg	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%