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Crouton vs. Pomegranate — In-Depth Nutrition Comparison

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How are crouton and pomegranate different?

  • Crouton is richer in selenium, iron, vitamin B1, vitamin B3, folate, vitamin B2, manganese, and phosphorus, while pomegranate is higher in vitamin C.
  • Crouton covers your daily need for selenium, 67% more than pomegranate.
  • Crouton contains 233 times more sodium than pomegranate. Crouton contains 698mg of sodium, while pomegranate contains 3mg.

Croutons, plain and Pomegranates, raw types were used in this article.

Infographic

Crouton vs Pomegranate infographic
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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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +660%
Contains more IronIron +1260%
Contains more ZincZinc +154.3%
Contains more PhosphorusPhosphorus +219.4%
Contains more ManganeseManganese +320.2%
Contains more SeleniumSelenium +7400%
Contains more PotassiumPotassium +90.3%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +829.9%
Contains more Vitamin B2Vitamin B2 +413.2%
Contains more Vitamin B3Vitamin B3 +1756.3%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more FolateFolate +247.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +188.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +612.6%
Contains more FatsFats +464.1%
Contains more CarbsCarbs +293%
Contains more OtherOther +371.7%
Contains more WaterWater +1316.9%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3189.2%
Contains more Poly. FatPolyunsaturated fat +1511.4%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Pomegranate DV% diff.
Selenium 37.5µg 0.5µg 67%
Iron 4.08mg 0.3mg 47%
Vitamin B1 0.623mg 0.067mg 46%
Vitamin B3 5.439mg 0.293mg 32%
Sodium 698mg 3mg 30%
Folate 132µg 38µg 24%
Protein 11.9g 1.67g 20%
Carbs 73.5g 18.7g 18%
Vitamin B2 0.272mg 0.053mg 17%
Manganese 0.5mg 0.119mg 17%
Calories 407kcal 83kcal 16%
Vitamin K 16.4µg 14%
Phosphorus 115mg 36mg 11%
Vitamin C 0mg 10.2mg 11%
Fats 6.6g 1.17g 8%
Polyunsaturated fat 1.273g 0.079g 8%
Monounsaturated fat 3.059g 0.093g 7%
Calcium 76mg 10mg 7%
Saturated fat 1.51g 0.12g 6%
Zinc 0.89mg 0.35mg 5%
Magnesium 31mg 12mg 5%
Vitamin B6 0.026mg 0.075mg 4%
Fiber 5.1g 4g 4%
Vitamin E 0.6mg 4%
Potassium 124mg 236mg 3%
Vitamin B5 0.429mg 0.377mg 1%
Copper 0.163mg 0.158mg 1%
Choline 7.6mg 1%
Net carbs 68.4g 14.7g N/A
Sugar 13.67g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
70%
Crouton
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 695mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.39g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.