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Crouton vs. Goat cheese — In-Depth Nutrition Comparison

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How are crouton and goat cheese different?

  • Crouton is higher in selenium, vitamin B1, folate, iron, and vitamin B3; however, goat cheese is richer in copper, phosphorus, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 96% higher.
  • Crouton contains 66 times more folate than goat cheese. While crouton contains 132µg of folate, goat cheese contains only 2µg.
  • Crouton has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than crouton (72).

Croutons, plain and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Crouton vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more IronIron +151.9%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +437.6%
Contains more SeleniumSelenium +886.8%
Contains more CalciumCalcium +292.1%
Contains more PotassiumPotassium +27.4%
Contains more CopperCopper +246%
Contains more PhosphorusPhosphorus +226.1%
Contains less SodiumSodium -40.5%
~equal in Magnesium ~29mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +765.3%
Contains more Vitamin B3Vitamin B3 +373.8%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +148.5%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +61150%
Contains more ProteinProtein +81.3%
Contains more FatsFats +352.1%
Contains more WaterWater +727.6%
Contains more OtherOther +17.6%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +79.5%
Contains more Mono. FatMonounsaturated fat +122.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Goat cheese DV% diff.
Saturated fat 1.51g 20.639g 87%
Selenium 37.5µg 3.8µg 61%
Vitamin B1 0.623mg 0.072mg 46%
Vitamin A 0µg 407µg 45%
Copper 0.163mg 0.564mg 45%
Phosphorus 115mg 375mg 37%
Fats 6.6g 29.84g 36%
Folate 132µg 2µg 33%
Vitamin B2 0.272mg 0.676mg 31%
Iron 4.08mg 1.62mg 31%
Vitamin B3 5.439mg 1.148mg 27%
Cholesterol 0mg 79mg 26%
Carbs 73.5g 0.12g 24%
Calcium 76mg 298mg 22%
Fiber 5.1g 0g 20%
Protein 11.9g 21.58g 19%
Manganese 0.5mg 0.093mg 18%
Sodium 698mg 415mg 12%
Monounsaturated fat 3.059g 6.808g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.429mg 0.19mg 5%
Polyunsaturated fat 1.273g 0.709g 4%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin B6 0.026mg 0.06mg 3%
Vitamin K 2.5µg 2%
Calories 407kcal 364kcal 2%
Vitamin E 0.26mg 2%
Zinc 0.89mg 0.66mg 2%
Potassium 124mg 158mg 1%
Net carbs 68.4g 0.12g N/A
Magnesium 31mg 29mg 0%
Sugar 0.12g N/A
Tryptophan 0.14mg 0.227mg 0%
Threonine 0.337mg 0.805mg 0%
Isoleucine 0.456mg 0.893mg 0%
Leucine 0.832mg 1.861mg 0%
Lysine 0.278mg 1.549mg 0%
Methionine 0.211mg 0.575mg 0%
Phenylalanine 0.586mg 0.859mg 0%
Valine 0.514mg 1.485mg 0%
Histidine 0.255mg 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Goat cheese
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%
Goat cheese
Minerals Daily Need Coverage Score
70%
Crouton
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 283mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 19.129g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.