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Crouton vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between Crouton and Graham cracker

  • Crouton has more Selenium, Vitamin B1, Folate, Fiber, and Vitamin B3, however, Graham cracker is higher in Manganese, Vitamin B6, and Phosphorus.
  • Crouton covers your daily Selenium needs 57% more than Graham cracker.
  • Graham cracker contains 2 times less Vitamin B1 than Crouton. Crouton contains 0.623mg of Vitamin B1, while Graham cracker contains 0.265mg.
  • Graham cracker has less Sodium.

Food varieties used in this article are Croutons, plain and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Crouton vs Graham cracker 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.
Contains more Selenium +495.2%
Contains more Magnesium +29%
Contains more Phosphorus +60.9%
Contains more Potassium +37.1%
Contains less Sodium -34.2%
Contains more Manganese +103.8%
Equal in Calcium - 77
Equal in Iron - 3.78
Equal in Zinc - 0.96
Equal in Copper - 0.17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Selenium +495.2%
Contains more Magnesium +29%
Contains more Phosphorus +60.9%
Contains more Potassium +37.1%
Contains less Sodium -34.2%
Contains more Manganese +103.8%
Equal in Calcium - 77
Equal in Iron - 3.78
Equal in Zinc - 0.96
Equal in Copper - 0.17

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.
:
Contains more Vitamin B1 +135.1%
Contains more Vitamin B3 +22.5%
Contains more Folate +45.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B6 +500%
Equal in Vitamin B5 - 0.42
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B3 +22.5%
Contains more Folate +45.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B6 +500%
Equal in Vitamin B5 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +77.9%
Contains more Water +62.2%
Contains more Other +50.6%
Contains more Fats +60.6%
Equal in Carbs - 77.66
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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Protein +77.9%
Contains more Water +62.2%
Contains more Other +50.6%
Contains more Fats +60.6%
Equal in Carbs - 77.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21.9%
Contains more Polyunsaturated fat +323.3%
Equal in Saturated Fat - 1.633
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +21.9%
Contains more Polyunsaturated fat +323.3%
Equal in Saturated Fat - 1.633

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Graham cracker Opinion
Net carbs 68.4g 74.26g Graham cracker
Protein 11.9g 6.69g Crouton
Fats 6.6g 10.6g Graham cracker
Carbs 73.5g 77.66g Graham cracker
Calories 407kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Crouton
Fiber 5.1g 3.4g Crouton
Calcium 76mg 77mg Graham cracker
Iron 4.08mg 3.78mg Crouton
Magnesium 31mg 40mg Graham cracker
Phosphorus 115mg 185mg Graham cracker
Potassium 124mg 170mg Graham cracker
Sodium 698mg 459mg Graham cracker
Zinc 0.89mg 0.96mg Graham cracker
Copper 0.163mg 0.17mg Graham cracker
Manganese 0.5mg 1.019mg Graham cracker
Selenium 37.5µg 6.3µg Crouton
Vitamin A 0IU 2IU Graham cracker
Vitamin E 1.51mg Graham cracker
Vitamin B1 0.623mg 0.265mg Crouton
Vitamin B2 0.272mg 0.317mg Graham cracker
Vitamin B3 5.439mg 4.439mg Crouton
Vitamin B5 0.429mg 0.42mg Crouton
Vitamin B6 0.026mg 0.156mg Graham cracker
Folate 132µg 91µg Crouton
Vitamin K 14.3µg Graham cracker
Tryptophan 0.14mg Crouton
Threonine 0.337mg Crouton
Isoleucine 0.456mg Crouton
Leucine 0.832mg Crouton
Lysine 0.278mg Crouton
Methionine 0.211mg Crouton
Phenylalanine 0.586mg Crouton
Valine 0.514mg Crouton
Histidine 0.255mg Crouton
Trans Fat 0.055g Crouton
Saturated Fat 1.51g 1.633g Crouton
Monounsaturated Fat 3.059g 2.509g Crouton
Polyunsaturated fat 1.273g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Graham cracker
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
35%
Graham cracker
Minerals Daily Need Coverage Score
70%
Crouton
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 239mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 2)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.