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Crouton vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between crouton and maple sugar

  • Crouton has more selenium, vitamin B1, vitamin B3, folate, iron, fiber, and vitamin B2; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 171% more.
  • Maple sugar contains less sodium.

The food varieties used in the comparison are Croutons, plain and Sugars, maple.

Infographic

Crouton vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +63.2%
Contains more IronIron +153.4%
Contains more CopperCopper +64.6%
Contains more PhosphorusPhosphorus +3733.3%
Contains more SeleniumSelenium +4587.5%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +121%
Contains more ZincZinc +580.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +784.4%

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin B1Vitamin B1 +6822.2%
Contains more Vitamin B2Vitamin B2 +1992.3%
Contains more Vitamin B3Vitamin B3 +13497.5%
Contains more Vitamin B5Vitamin B5 +793.8%
Contains more Vitamin B6Vitamin B6 +766.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +11800%
Contains more FatsFats +3200%
Contains more OtherOther +212.5%
Contains more CarbsCarbs +23.7%
Contains more WaterWater +45.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +4679.7%
Contains more Poly. FatPolyunsaturated fat +1173%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Maple sugar DV% diff.
Manganese 0.5mg 4.422mg 171%
Selenium 37.5µg 0.8µg 67%
Vitamin B1 0.623mg 0.009mg 51%
Zinc 0.89mg 6.06mg 47%
Vitamin B3 5.439mg 0.04mg 34%
Folate 132µg 0µg 33%
Iron 4.08mg 1.61mg 31%
Sodium 698mg 11mg 30%
Protein 11.9g 0.1g 24%
Vitamin B2 0.272mg 0.013mg 20%
Fiber 5.1g 0g 20%
Phosphorus 115mg 3mg 16%
Fats 6.6g 0.2g 10%
Vitamin B5 0.429mg 0.048mg 8%
Polyunsaturated fat 1.273g 0.1g 8%
Copper 0.163mg 0.099mg 7%
Saturated fat 1.51g 0.036g 7%
Monounsaturated fat 3.059g 0.064g 7%
Carbs 73.5g 90.9g 6%
Potassium 124mg 274mg 4%
Calories 407kcal 354kcal 3%
Magnesium 31mg 19mg 3%
Vitamin B6 0.026mg 0.003mg 2%
Calcium 76mg 90mg 1%
Net carbs 68.4g 90.9g N/A
Sugar 84.87g N/A
Choline 2.1mg 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 Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
70%
Crouton
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 687mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 1.474g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 84.87g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.