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  6. Crouton vs. Brown rice

Crouton vs. Brown rice — In-Depth Nutrition Comparison

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How are crouton and brown rice different?

  • Crouton is higher in selenium, iron, vitamin B1, folate, vitamin B3, vitamin B2, and fiber; however, brown rice is richer in manganese and vitamin B6.
  • Daily need coverage for selenium for crouton is 58% higher.
  • Crouton contains 175 times more sodium than brown rice. While crouton contains 698mg of sodium, brown rice contains only 4mg.

Croutons, plain and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Crouton vs Brown rice infographic
Infographic link

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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2433.3%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +628.6%
Contains more CopperCopper +53.8%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +11.7%
Contains more SeleniumSelenium +546.6%
Contains more MagnesiumMagnesium +25.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +94.8%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more FolateFolate +1366.7%
Contains more Vitamin B6Vitamin B6 +373.1%
~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 Crouton Brown rice DV% diff.
Selenium 37.5µg 5.8µg 58%
Iron 4.08mg 0.56mg 44%
Vitamin B1 0.623mg 0.178mg 37%
Folate 132µg 9µg 31%
Sodium 698mg 4mg 30%
Manganese 0.5mg 0.974mg 21%
Vitamin B3 5.439mg 2.561mg 18%
Protein 11.9g 2.74g 18%
Vitamin B2 0.272mg 0.069mg 16%
Carbs 73.5g 25.58g 16%
Calories 407kcal 123kcal 14%
Fiber 5.1g 1.6g 14%
Starch 24.79g 10%
Fats 6.6g 0.97g 9%
Vitamin B6 0.026mg 0.123mg 7%
Monounsaturated fat 3.059g 0.369g 7%
Calcium 76mg 3mg 7%
Copper 0.163mg 0.106mg 6%
Polyunsaturated fat 1.273g 0.366g 6%
Saturated fat 1.51g 0.26g 6%
Zinc 0.89mg 0.71mg 2%
Choline 9.2mg 2%
Magnesium 31mg 39mg 2%
Phosphorus 115mg 103mg 2%
Vitamin B5 0.429mg 0.38mg 1%
Potassium 124mg 86mg 1%
Vitamin E 0.17mg 1%
Net carbs 68.4g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.14mg 0.033mg 0%
Threonine 0.337mg 0.095mg 0%
Isoleucine 0.456mg 0.109mg 0%
Leucine 0.832mg 0.214mg 0%
Lysine 0.278mg 0.099mg 0%
Methionine 0.211mg 0.058mg 0%
Phenylalanine 0.586mg 0.133mg 0%
Valine 0.514mg 0.151mg 0%
Histidine 0.255mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +334.3%
Contains more FatsFats +580.4%
Contains more CarbsCarbs +187.3%
Contains more OtherOther +468.2%
Contains more WaterWater +1177.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +729%
Contains more Poly. FatPolyunsaturated fat +247.8%
Contains less Sat. FatSaturated fat -82.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.