Crouton vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between crouton and peanut butter

Crouton has more selenium, vitamin B1, and iron; however, peanut butter is richer in manganese, vitamin B3, magnesium, vitamin B6, and phosphorus.
Crouton covers your daily selenium needs 61% more than peanut butter.
Peanut butter has 41 times less sodium than crouton. Crouton has 698mg of sodium, while peanut butter has 17mg.
Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Croutons, plain and Peanut butter, smooth style, without salt.

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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.

Crouton

Peanut butter

Contains more CalciumCalcium	+55.1%
Contains more IronIron	+134.5%
Contains more SeleniumSelenium	+814.6%

Contains more MagnesiumMagnesium	+441.9%
Contains more PotassiumPotassium	+350%
Contains more CopperCopper	+158.9%
Contains more ZincZinc	+182%
Contains more PhosphorusPhosphorus	+191.3%
Contains less SodiumSodium	-97.6%
Contains more ManganeseManganese	+233%

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.

Crouton

Peanut butter

Contains more Vitamin B1Vitamin B1	+315.3%
Contains more Vitamin B2Vitamin B2	+41.7%
Contains more FolateFolate	+51.7%

Contains more Vitamin B3Vitamin B3	+141.1%
Contains more Vitamin B5Vitamin B5	+165%
Contains more Vitamin B6Vitamin B6	+1596.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.273g	12.535g	75%
Fats	6.6g	51.36g	69%
Vitamin E		9.1mg	61%
Selenium	37.5µg	4.1µg	61%
Monounsaturated fat	3.059g	25.941g	57%
Manganese	0.5mg	1.665mg	51%
Vitamin B3	5.439mg	13.112mg	48%
Saturated fat	1.51g	10.325g	40%
Vitamin B1	0.623mg	0.15mg	39%
Magnesium	31mg	168mg	33%
Vitamin B6	0.026mg	0.441mg	32%
Phosphorus	115mg	335mg	31%
Sodium	698mg	17mg	30%
Iron	4.08mg	1.74mg	29%
Copper	0.163mg	0.422mg	29%
Protein	11.9g	22.21g	21%
Carbs	73.5g	22.31g	17%
Zinc	0.89mg	2.51mg	15%
Vitamin B5	0.429mg	1.137mg	14%
Potassium	124mg	558mg	13%
Folate	132µg	87µg	11%
Choline		63mg	11%
Calories	407kcal	598kcal	10%
Vitamin B2	0.272mg	0.192mg	6%
Calcium	76mg	49mg	3%
Starch		3.56g	1%
Net carbs	68.4g	17.31g	N/A
Sugar		10.49g	N/A
Fiber	5.1g	5g	0%
Vitamin K		0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.14mg	0.231mg	0%
Threonine	0.337mg	0.525mg	0%
Isoleucine	0.456mg	0.616mg	0%
Leucine	0.832mg	1.546mg	0%
Lysine	0.278mg	0.681mg	0%
Methionine	0.211mg	0.265mg	0%
Phenylalanine	0.586mg	1.202mg	0%
Valine	0.514mg	0.782mg	0%
Histidine	0.255mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A