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Crouton vs. Marinara sauce — In-Depth Nutrition Comparison

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How are crouton and marinara sauce different?

  • Crouton is richer in selenium, vitamin B1, iron, folate, vitamin B2, manganese, fiber, and phosphorus, while marinara sauce is higher in vitamin A.
  • Crouton covers your daily need for selenium, 66% more than marinara sauce.
  • Crouton contains 26 times more vitamin B1 than marinara sauce. Crouton contains 0.623mg of vitamin B1, while marinara sauce contains 0.024mg.
  • Marinara sauce is lower in sodium.

Croutons, plain and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Crouton vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +181.5%
Contains more IronIron +423.1%
Contains more CopperCopper +101.2%
Contains more ZincZinc +345%
Contains more PhosphorusPhosphorus +238.2%
Contains more ManganeseManganese +265%
Contains more SeleniumSelenium +3309.1%
Contains more PotassiumPotassium +157.3%
Contains less SodiumSodium -95.7%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +2495.8%
Contains more Vitamin B2Vitamin B2 +345.9%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +915.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +565.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +744%
Contains more FatsFats +345.9%
Contains more CarbsCarbs +811.9%
Contains more OtherOther +50.6%
Contains more WaterWater +1488.9%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +711.4%
Contains more Poly. FatPolyunsaturated fat +150.6%
Contains less Sat. FatSaturated fat -88.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Marinara sauce DV% diff.
Selenium 37.5µg 1.1µg 66%
Vitamin B1 0.623mg 0.024mg 50%
Iron 4.08mg 0.78mg 41%
Folate 132µg 13µg 30%
Sodium 698mg 30mg 29%
Carbs 73.5g 8.06g 22%
Protein 11.9g 1.41g 21%
Calories 407kcal 51kcal 18%
Vitamin E 2.4mg 16%
Manganese 0.5mg 0.137mg 16%
Vitamin B2 0.272mg 0.061mg 16%
Fiber 5.1g 1.8g 13%
Phosphorus 115mg 34mg 12%
Vitamin K 13.9µg 12%
Vitamin B6 0.026mg 0.173mg 11%
Vitamin B3 5.439mg 3.917mg 10%
Vitamin B5 0.429mg 9%
Copper 0.163mg 0.081mg 9%
Fats 6.6g 1.48g 8%
Monounsaturated fat 3.059g 0.377g 7%
Potassium 124mg 319mg 6%
Zinc 0.89mg 0.2mg 6%
Saturated fat 1.51g 0.17g 6%
Polyunsaturated fat 1.273g 0.508g 5%
Calcium 76mg 27mg 5%
Vitamin A 0µg 33µg 4%
Magnesium 31mg 18mg 3%
Vitamin C 0mg 2mg 2%
Choline 13.7mg 2%
Cholesterol 0mg 2mg 1%
Net carbs 68.4g 6.26g N/A
Sugar 5.5g N/A
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 Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
70%
Crouton
15%
Marinara sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 668mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.34g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 72)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.