Crouton vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between crouton and bran raw
- Crouton has more vitamin B3; however, bran raw is higher in manganese, phosphorus, magnesium, vitamin B1, fiber, copper, vitamin B5, and zinc.
- Bran raw covers your daily manganese needs 223% more than crouton.
- Bran raw contains 175 times less sodium than crouton. Crouton contains 698mg of sodium, while bran raw contains 4mg.
- The glycemic index of crouton is higher.
Food varieties used in this article are Croutons, plain and Oat bran, raw.
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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 CalciumCalcium | +31% |
| Contains more MagnesiumMagnesium | +658.1% |
| Contains more PotassiumPotassium | +356.5% |
| Contains more IronIron | +32.6% |
| Contains more CopperCopper | +147.2% |
| Contains more ZincZinc | +249.4% |
| Contains more PhosphorusPhosphorus | +538.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1026% |
| Contains more SeleniumSelenium | +20.5% |
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 B2Vitamin B2 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +482.3% |
| Contains more FolateFolate | +153.8% |
| Contains more Vitamin B1Vitamin B1 | +87.8% |
| Contains more Vitamin B5Vitamin B5 | +248.3% |
| Contains more Vitamin B6Vitamin B6 | +534.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.5mg | 5.63mg | 223% |
| Phosphorus | 115mg | 734mg | 88% |
| Magnesium | 31mg | 235mg | 49% |
| Vitamin B1 | 0.623mg | 1.17mg | 46% |
| Fiber | 5.1g | 15.4g | 41% |
| Sodium | 698mg | 4mg | 30% |
| Vitamin B3 | 5.439mg | 0.934mg | 28% |
| Copper | 0.163mg | 0.403mg | 27% |
| Vitamin B5 | 0.429mg | 1.494mg | 21% |
| Folate | 132µg | 52µg | 20% |
| Zinc | 0.89mg | 3.11mg | 20% |
| Iron | 4.08mg | 5.41mg | 17% |
| Selenium | 37.5µg | 45.2µg | 14% |
| Potassium | 124mg | 566mg | 13% |
| Protein | 11.9g | 17.3g | 11% |
| Vitamin B6 | 0.026mg | 0.165mg | 11% |
| Polyunsaturated fat | 1.273g | 2.766g | 10% |
| Calories | 407kcal | 246kcal | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Vitamin B2 | 0.272mg | 0.22mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 76mg | 58mg | 2% |
| Carbs | 73.5g | 66.22g | 2% |
| Monounsaturated fat | 3.059g | 2.376g | 2% |
| Saturated fat | 1.51g | 1.328g | 1% |
| Fats | 6.6g | 7.03g | 1% |
| Net carbs | 68.4g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.14mg | 0.335mg | 0% |
| Threonine | 0.337mg | 0.502mg | 0% |
| Isoleucine | 0.456mg | 0.668mg | 0% |
| Leucine | 0.832mg | 1.374mg | 0% |
| Lysine | 0.278mg | 0.76mg | 0% |
| Methionine | 0.211mg | 0.335mg | 0% |
| Phenylalanine | 0.586mg | 0.908mg | 0% |
| Valine | 0.514mg | 0.964mg | 0% |
| Histidine | 0.255mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.4% |
| Contains more WaterWater | +19.1% |
| Contains more OtherOther | +16% |
~equal in
Fats
~7.03g
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.7% |
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +117.3% |