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Crouton vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between crouton and macadamia

  • Crouton has more selenium, folate, and vitamin B3, while macadamia has more manganese, copper, vitamin B1, magnesium, and vitamin B6.
  • Macadamia covers your daily need for manganese, 158% more than crouton.
  • Crouton contains 140 times more sodium than macadamia. While crouton contains 698mg of sodium, macadamia contains only 5mg.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of crouton is 72.

These are the specific foods used in this comparison Croutons, plain and Nuts, macadamia nuts, raw.

Infographic

Crouton vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more SeleniumSelenium +941.7%
Contains more MagnesiumMagnesium +319.4%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +196.8%
Contains more CopperCopper +363.8%
Contains more ZincZinc +46.1%
Contains more PhosphorusPhosphorus +63.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +726.2%
~equal in Iron ~3.69mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin B2Vitamin B2 +67.9%
Contains more Vitamin B3Vitamin B3 +119.9%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +91.8%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +957.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +50.4%
Contains more CarbsCarbs +431.8%
Contains more WaterWater +304.4%
Contains more OtherOther +119.3%
Contains more FatsFats +1048%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +1824.7%
Contains more Poly. FatPolyunsaturated fat +18%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Macadamia DV% diff.
Manganese 0.5mg 4.131mg 158%
Monounsaturated fat 3.059g 58.877g 140%
Fats 6.6g 75.77g 106%
Copper 0.163mg 0.756mg 66%
Selenium 37.5µg 3.6µg 62%
Saturated fat 1.51g 12.061g 48%
Vitamin B1 0.623mg 1.195mg 48%
Sodium 698mg 5mg 30%
Folate 132µg 11µg 30%
Magnesium 31mg 130mg 24%
Carbs 73.5g 13.82g 20%
Vitamin B6 0.026mg 0.275mg 19%
Vitamin B3 5.439mg 2.473mg 19%
Calories 407kcal 718kcal 16%
Fiber 5.1g 8.6g 14%
Phosphorus 115mg 188mg 10%
Protein 11.9g 7.91g 8%
Vitamin B2 0.272mg 0.162mg 8%
Vitamin B5 0.429mg 0.758mg 7%
Potassium 124mg 368mg 7%
Iron 4.08mg 3.69mg 5%
Zinc 0.89mg 1.3mg 4%
Vitamin E 0.54mg 4%
Polyunsaturated fat 1.273g 1.502g 2%
Calcium 76mg 85mg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 68.4g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.14mg 0.067mg 0%
Threonine 0.337mg 0.37mg 0%
Isoleucine 0.456mg 0.314mg 0%
Leucine 0.832mg 0.602mg 0%
Lysine 0.278mg 0.018mg 0%
Methionine 0.211mg 0.023mg 0%
Phenylalanine 0.586mg 0.665mg 0%
Valine 0.514mg 0.363mg 0%
Histidine 0.255mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
70%
Crouton
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 693mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 10.551g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.5)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.