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Crouton vs. Protein bread — In-Depth Nutrition Comparison

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A recap on the differences between crouton and protein bread

  • Crouton has more vitamin B1, fiber, and selenium; however, protein bread is higher in manganese, copper, phosphorus, vitamin B2, zinc, and magnesium.
  • Protein bread covers your daily manganese needs 42% more than crouton.
  • Protein bread contains 2 times less vitamin B1 than crouton. Crouton contains 0.623mg of vitamin B1, while protein bread contains 0.36mg.
  • Protein bread has less sodium.

Food varieties used in this article are Croutons, plain and Bread, protein (includes gluten).

Infographic

Crouton vs Protein bread 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more SeleniumSelenium +14%
Contains more MagnesiumMagnesium +109.7%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +159.7%
Contains more CopperCopper +155.8%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -42.1%
Contains more ManganeseManganese +194.4%
~equal in Iron ~4.15mg

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 0% 0% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more FolateFolate +13.8%
Contains more Vitamin B2Vitamin B2 +44.9%
Contains more Vitamin B6Vitamin B6 +173.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Protein bread DV% diff.
Manganese 0.5mg 1.472mg 42%
Copper 0.163mg 0.417mg 28%
Vitamin B1 0.623mg 0.36mg 22%
Sodium 698mg 404mg 13%
Carbs 73.5g 43.8g 10%
Phosphorus 115mg 185mg 10%
Vitamin B2 0.272mg 0.394mg 9%
Selenium 37.5µg 32.9µg 8%
Zinc 0.89mg 1.82mg 8%
Calories 407kcal 245kcal 8%
Magnesium 31mg 65mg 8%
Fiber 5.1g 3g 8%
Fats 6.6g 2.2g 7%
Monounsaturated fat 3.059g 0.183g 7%
Vitamin B3 5.439mg 4.289mg 7%
Potassium 124mg 322mg 6%
Calcium 76mg 124mg 5%
Saturated fat 1.51g 0.332g 5%
Folate 132µg 116µg 4%
Choline 18.7mg 3%
Vitamin B6 0.026mg 0.071mg 3%
Polyunsaturated fat 1.273g 1.009g 2%
Vitamin E 0.36mg 2%
Iron 4.08mg 4.15mg 1%
Vitamin K 1.3µg 1%
Protein 11.9g 12.1g 0%
Net carbs 68.4g 40.8g N/A
Sugar 1.44g N/A
Vitamin B5 0.429mg 0.42mg 0%
Tryptophan 0.14mg 0.148mg 0%
Threonine 0.337mg 0.366mg 0%
Isoleucine 0.456mg 0.471mg 0%
Leucine 0.832mg 0.858mg 0%
Lysine 0.278mg 0.372mg 0%
Methionine 0.211mg 0.199mg 0%
Phenylalanine 0.586mg 0.596mg 0%
Valine 0.514mg 0.518mg 0%
Histidine 0.255mg 0.271mg 0%

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
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more FatsFats +200%
Contains more CarbsCarbs +67.8%
Contains more OtherOther +31.6%
Contains more WaterWater +627.3%
~equal in Protein ~12.1g

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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +1571.6%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -78%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.