Crouton vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between crouton and mashed potato
- Mashed potato contains less selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, fiber, and copper than crouton.
- Crouton's daily need coverage for selenium is 67% higher.
- Mashed potato contains 42 times less vitamin B1 than crouton. Crouton contains 0.623mg of vitamin B1, while mashed potato contains 0.015mg.
- The amount of sodium in mashed potato is lower.
- Crouton has a lower glycemic index. The glycemic index of crouton is 72, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Croutons, plain and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +106.7% |
| Contains more CalciumCalcium | +322.2% |
| Contains more IronIron | +1216.1% |
| Contains more CopperCopper | +365.7% |
| Contains more ZincZinc | +304.5% |
| Contains more PhosphorusPhosphorus | +94.9% |
| Contains more ManganeseManganese | +410.2% |
| Contains more SeleniumSelenium | +4587.5% |
| Contains more PotassiumPotassium | +130.6% |
| Contains less SodiumSodium | -56.2% |
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 B1Vitamin B1 | +4053.3% |
| Contains more Vitamin B2Vitamin B2 | +1713.3% |
| Contains more Vitamin B3Vitamin B3 | +403.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1366.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +361.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 0.8µg | 67% |
| Vitamin B1 | 0.623mg | 0.015mg | 51% |
| Iron | 4.08mg | 0.31mg | 47% |
| Folate | 132µg | 9µg | 31% |
| Vitamin B3 | 5.439mg | 1.08mg | 27% |
| Protein | 11.9g | 1.65g | 21% |
| Carbs | 73.5g | 14.65g | 20% |
| Vitamin B2 | 0.272mg | 0.015mg | 20% |
| Sodium | 698mg | 306mg | 17% |
| Manganese | 0.5mg | 0.098mg | 17% |
| Calories | 407kcal | 89kcal | 16% |
| Fiber | 5.1g | 1.3g | 15% |
| Copper | 0.163mg | 0.035mg | 14% |
| Vitamin B5 | 0.429mg | 9% | |
| Phosphorus | 115mg | 59mg | 8% |
| Vitamin B6 | 0.026mg | 0.12mg | 7% |
| Calcium | 76mg | 18mg | 6% |
| Zinc | 0.89mg | 0.22mg | 6% |
| Fats | 6.6g | 2.82g | 6% |
| Monounsaturated fat | 3.059g | 0.72g | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Potassium | 124mg | 286mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Magnesium | 31mg | 15mg | 4% |
| Saturated fat | 1.51g | 0.577g | 4% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 13.4mg | 2% | |
| Net carbs | 68.4g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Polyunsaturated fat | 1.273g | 1.342g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +621.2% |
| Contains more FatsFats | +134% |
| Contains more CarbsCarbs | +401.7% |
| Contains more OtherOther | +98.4% |
| Contains more WaterWater | +1347.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +324.9% |
| Contains less Sat. FatSaturated fat | -61.8% |
~equal in
Polyunsaturated fat
~1.342g
