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Crouton vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between crouton and rutabagas?

  • Crouton is higher in selenium, iron, vitamin B1, vitamin B3, folate, vitamin B2, manganese, and copper, yet rutabagas are higher in vitamin C.
  • Crouton's daily need coverage for selenium is 67% more.
  • Crouton has 58 times more sodium than rutabagas. While crouton has 698mg of sodium, rutabagas have only 12mg.

We used Croutons, plain and Rutabagas, raw types in this article.

Infographic

Crouton vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +55%
Contains more CalciumCalcium +76.7%
Contains more IronIron +827.3%
Contains more CopperCopper +409.4%
Contains more ZincZinc +270.8%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +5257.1%
Contains more PotassiumPotassium +146%
Contains less SodiumSodium -98.3%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +592.2%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +677%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more FolateFolate +528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +284.6%
~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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1001.9%
Contains more FatsFats +4025%
Contains more CarbsCarbs +752.7%
Contains more OtherOther +252.1%
Contains more WaterWater +1526%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +12136%
Contains more Poly. FatPolyunsaturated fat +1346.6%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Rutabagas DV% diff.
Selenium 37.5µg 0.7µg 67%
Iron 4.08mg 0.44mg 46%
Vitamin B1 0.623mg 0.09mg 44%
Vitamin B3 5.439mg 0.7mg 30%
Sodium 698mg 12mg 30%
Folate 132µg 21µg 28%
Vitamin C 0mg 25mg 28%
Carbs 73.5g 8.62g 22%
Protein 11.9g 1.08g 22%
Calories 407kcal 37kcal 19%
Vitamin B2 0.272mg 0.04mg 18%
Manganese 0.5mg 0.131mg 16%
Copper 0.163mg 0.032mg 15%
Fiber 5.1g 2.3g 11%
Fats 6.6g 0.16g 10%
Phosphorus 115mg 53mg 9%
Polyunsaturated fat 1.273g 0.088g 8%
Monounsaturated fat 3.059g 0.025g 8%
Saturated fat 1.51g 0.027g 7%
Vitamin B6 0.026mg 0.1mg 6%
Zinc 0.89mg 0.24mg 6%
Potassium 124mg 305mg 5%
Vitamin B5 0.429mg 0.16mg 5%
Choline 14.1mg 3%
Calcium 76mg 43mg 3%
Magnesium 31mg 20mg 3%
Vitamin E 0.3mg 2%
Fructose 1.61g 2%
Net carbs 68.4g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0%
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 Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Rutabagas
Minerals Daily Need Coverage Score
70%
Crouton
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 686mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.483g)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.46g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (72)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.