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Crouton vs. Rye bread — In-Depth Nutrition Comparison

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Important differences between crouton and rye bread

  • Crouton has more vitamin B1, iron, selenium, vitamin B3, and folate; however, rye bread is richer in manganese.
  • Crouton's daily need coverage for vitamin B1 is 16% more.
  • Crouton contains 2 times more saturated fat than rye bread. Crouton contains 1.51g of saturated fat, while rye bread contains 0.626g.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of rye bread is 60.

The food varieties used in the comparison are Croutons, plain and Bread, rye.

Infographic

Crouton vs Rye bread 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more IronIron +44.2%
Contains more SeleniumSelenium +21.4%
Contains more MagnesiumMagnesium +29%
Contains more PotassiumPotassium +33.9%
Contains more CopperCopper +14.1%
Contains more ZincZinc +28.1%
Contains less SodiumSodium -13.6%
Contains more ManganeseManganese +64.8%
~equal in Calcium ~73mg
~equal in Phosphorus ~125mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B6Vitamin B6 +188.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Rye bread DV% diff.
Vitamin B1 0.623mg 0.434mg 16%
Iron 4.08mg 2.83mg 16%
Manganese 0.5mg 0.824mg 14%
Selenium 37.5µg 30.9µg 12%
Vitamin B3 5.439mg 3.805mg 10%
Carbs 73.5g 48.3g 8%
Protein 11.9g 8.5g 7%
Calories 407kcal 259kcal 7%
Folate 132µg 110µg 6%
Vitamin B2 0.272mg 0.335mg 5%
Fats 6.6g 3.3g 5%
Monounsaturated fat 3.059g 1.311g 4%
Vitamin B6 0.026mg 0.075mg 4%
Sodium 698mg 603mg 4%
Saturated fat 1.51g 0.626g 4%
Polyunsaturated fat 1.273g 0.799g 3%
Fiber 5.1g 5.8g 3%
Copper 0.163mg 0.186mg 3%
Choline 14.6mg 3%
Zinc 0.89mg 1.14mg 2%
Vitamin E 0.33mg 2%
Magnesium 31mg 40mg 2%
Vitamin K 1.2µg 1%
Potassium 124mg 166mg 1%
Phosphorus 115mg 125mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 68.4g 42.5g N/A
Calcium 76mg 73mg 0%
Sugar 3.85g N/A
Vitamin B5 0.429mg 0.44mg 0%
Tryptophan 0.14mg 0.096mg 0%
Threonine 0.337mg 0.255mg 0%
Isoleucine 0.456mg 0.319mg 0%
Leucine 0.832mg 0.579mg 0%
Lysine 0.278mg 0.233mg 0%
Methionine 0.211mg 0.139mg 0%
Phenylalanine 0.586mg 0.411mg 0%
Valine 0.514mg 0.379mg 0%
Histidine 0.255mg 0.182mg 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
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more ProteinProtein +40%
Contains more FatsFats +100%
Contains more CarbsCarbs +52.2%
Contains more WaterWater +578.2%
~equal in Other ~2.6g

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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +59.3%
Contains less Sat. FatSaturated fat -58.5%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.