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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.

Infographic

Crouton vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2233.3%
Contains more FatsFats +21900%
Contains more CarbsCarbs +463.2%
Contains more OtherOther +861.5%
Contains more WaterWater +1466.4%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +61080%
Contains more Poly. FatPolyunsaturated fat +11472.7%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Fruit salad 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
70%
Crouton
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 693mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 1.506g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 18)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.5)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.