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Crouton vs. Provolone — In-Depth Nutrition Comparison

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What are the differences between crouton and provolone?

  • Crouton is higher in vitamin B1, iron, selenium, vitamin B3, and folate, yet provolone is higher in calcium, vitamin B12, and phosphorus.
  • Provolone's daily need coverage for saturated fat is 78% more.
  • Crouton has 35 times more vitamin B3 than provolone. While crouton has 5.439mg of vitamin B3, provolone has only 0.156mg.
  • The amount of saturated fat in crouton is lower.
  • The glycemic index of provolone is lower.

We used Croutons, plain and Cheese, provolone types in this article.

Infographic

Crouton vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more IronIron +684.6%
Contains more CopperCopper +526.9%
Contains less SodiumSodium -20.3%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +158.6%
Contains more CalciumCalcium +894.7%
Contains more PotassiumPotassium +11.3%
Contains more ZincZinc +262.9%
Contains more PhosphorusPhosphorus +331.3%
~equal in Magnesium ~28mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +3178.9%
Contains more Vitamin B3Vitamin B3 +3386.5%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B5Vitamin B5 +11%
Contains more Vitamin B6Vitamin B6 +180.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Crouton Provolone DV% diff.
Saturated fat 1.51g 17.078g 71%
Calcium 76mg 756mg 68%
Vitamin B12 0µg 1.46µg 61%
Phosphorus 115mg 496mg 54%
Vitamin B1 0.623mg 0.019mg 50%
Iron 4.08mg 0.52mg 45%
Selenium 37.5µg 14.5µg 42%
Vitamin B3 5.439mg 0.156mg 33%
Fats 6.6g 26.62g 31%
Folate 132µg 10µg 31%
Protein 11.9g 25.58g 27%
Vitamin A 0µg 236µg 26%
Carbs 73.5g 2.14g 24%
Cholesterol 0mg 69mg 23%
Manganese 0.5mg 0.01mg 21%
Zinc 0.89mg 3.23mg 21%
Fiber 5.1g 0g 20%
Copper 0.163mg 0.026mg 15%
Monounsaturated fat 3.059g 7.393g 11%
Sodium 698mg 876mg 8%
Vitamin B6 0.026mg 0.073mg 4%
Vitamin B2 0.272mg 0.321mg 4%
Choline 15.4mg 3%
Polyunsaturated fat 1.273g 0.769g 3%
Calories 407kcal 351kcal 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.429mg 0.476mg 1%
Magnesium 31mg 28mg 1%
Net carbs 68.4g 2.14g N/A
Potassium 124mg 138mg 0%
Sugar 0.56g N/A
Tryptophan 0.14mg 0.345mg 0%
Threonine 0.337mg 0.982mg 0%
Isoleucine 0.456mg 1.091mg 0%
Leucine 0.832mg 2.297mg 0%
Lysine 0.278mg 2.646mg 0%
Methionine 0.211mg 0.686mg 0%
Phenylalanine 0.586mg 1.287mg 0%
Valine 0.514mg 1.64mg 0%
Histidine 0.255mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +3334.6%
Contains more ProteinProtein +115%
Contains more FatsFats +303.3%
Contains more WaterWater +644.5%
Contains more OtherOther +88.4%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +65.5%
Contains more Mono. FatMonounsaturated fat +141.7%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.