Crouton vs. Peanut — In-Depth Nutrition Comparison
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How are crouton and peanuts different?
- Crouton is higher in selenium; however, peanuts are richer in copper, manganese, vitamin B3, phosphorus, magnesium, folate, vitamin B5, and vitamin B6.
- Daily need coverage for copper for peanuts is 109% higher.
- Crouton contains 39 times more sodium than peanuts. While crouton contains 698mg of sodium, peanuts contain only 18mg.
- Peanuts have a lower glycemic index (13) than crouton (72).
Croutons, plain and Peanuts, all types, raw are the varieties used in this article.
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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 SeleniumSelenium | +420.8% |
| Contains more MagnesiumMagnesium | +441.9% |
| Contains more CalciumCalcium | +21.1% |
| Contains more PotassiumPotassium | +468.5% |
| Contains more IronIron | +12.3% |
| Contains more CopperCopper | +601.8% |
| Contains more ZincZinc | +267.4% |
| Contains more PhosphorusPhosphorus | +227% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +286.8% |
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 | +101.5% |
| Contains more Vitamin B3Vitamin B3 | +121.8% |
| Contains more Vitamin B5Vitamin B5 | +311.9% |
| Contains more Vitamin B6Vitamin B6 | +1238.5% |
| Contains more FolateFolate | +81.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.163mg | 1.144mg | 109% |
| Polyunsaturated fat | 1.273g | 15.558g | 95% |
| Fats | 6.6g | 49.24g | 66% |
| Manganese | 0.5mg | 1.934mg | 62% |
| Vitamin E | 8.33mg | 56% | |
| Selenium | 37.5µg | 7.2µg | 55% |
| Monounsaturated fat | 3.059g | 24.426g | 53% |
| Vitamin B3 | 5.439mg | 12.066mg | 41% |
| Phosphorus | 115mg | 376mg | 37% |
| Magnesium | 31mg | 168mg | 33% |
| Sodium | 698mg | 18mg | 30% |
| Protein | 11.9g | 25.8g | 28% |
| Folate | 132µg | 240µg | 27% |
| Vitamin B5 | 0.429mg | 1.767mg | 27% |
| Vitamin B6 | 0.026mg | 0.348mg | 25% |
| Zinc | 0.89mg | 3.27mg | 22% |
| Saturated fat | 1.51g | 6.279g | 22% |
| Carbs | 73.5g | 16.13g | 19% |
| Potassium | 124mg | 705mg | 17% |
| Fiber | 5.1g | 8.5g | 14% |
| Vitamin B2 | 0.272mg | 0.135mg | 11% |
| Choline | 52.5mg | 10% | |
| Calories | 407kcal | 567kcal | 8% |
| Iron | 4.08mg | 4.58mg | 6% |
| Calcium | 76mg | 92mg | 2% |
| Vitamin B1 | 0.623mg | 0.64mg | 1% |
| Net carbs | 68.4g | 7.63g | N/A |
| Sugar | 4.72g | N/A | |
| Tryptophan | 0.14mg | 0.25mg | 0% |
| Threonine | 0.337mg | 0.883mg | 0% |
| Isoleucine | 0.456mg | 0.907mg | 0% |
| Leucine | 0.832mg | 1.672mg | 0% |
| Lysine | 0.278mg | 0.926mg | 0% |
| Methionine | 0.211mg | 0.317mg | 0% |
| Phenylalanine | 0.586mg | 1.377mg | 0% |
| Valine | 0.514mg | 1.082mg | 0% |
| Histidine | 0.255mg | 0.652mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +355.7% |
| Contains more ProteinProtein | +116.8% |
| Contains more FatsFats | +646.1% |
| Contains more WaterWater | +18.2% |
~equal in
Other
~2.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76% |
| Contains more Mono. FatMonounsaturated fat | +698.5% |
| Contains more Poly. FatPolyunsaturated fat | +1122.2% |
