Crouton vs. Saltine cracker — In-Depth Nutrition Comparison
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How are crouton and saltine cracker different?
- Crouton is higher in selenium, fiber, vitamin B1, calcium, and monounsaturated fat; however, saltine cracker is richer in iron, vitamin B2, and manganese.
- Daily need coverage for iron for saltine cracker is 46% higher.
- Crouton contains 22 times more monounsaturated fat than saltine cracker. While crouton contains 3.059g of monounsaturated fat, saltine cracker contains only 0.142g.
- Saltine cracker has less saturated fat.
Croutons, plain and Crackers, saltines, fat-free, low-sodium are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +19.2% |
| Contains more CalciumCalcium | +245.5% |
| Contains more CopperCopper | +12.4% |
| Contains less SodiumSodium | -17.8% |
| Contains more SeleniumSelenium | +75.2% |
| Contains more IronIron | +89.2% |
| Contains more ManganeseManganese | +27.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +20.3% |
| Contains more Vitamin B2Vitamin B2 | +116.9% |
| Contains more Vitamin B6Vitamin B6 | +226.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.08mg | 7.72mg | 46% |
| Selenium | 37.5µg | 21.4µg | 29% |
| Vitamin B2 | 0.272mg | 0.59mg | 24% |
| Fiber | 5.1g | 2.7g | 10% |
| Vitamin B1 | 0.623mg | 0.518mg | 9% |
| Fats | 6.6g | 1.6g | 8% |
| Sodium | 698mg | 849mg | 7% |
| Monounsaturated fat | 3.059g | 0.142g | 7% |
| Saturated fat | 1.51g | 0.244g | 6% |
| Manganese | 0.5mg | 0.637mg | 6% |
| Calcium | 76mg | 22mg | 5% |
| Vitamin B6 | 0.026mg | 0.085mg | 5% |
| Polyunsaturated fat | 1.273g | 0.685g | 4% |
| Choline | 19.6mg | 4% | |
| Vitamin K | 4.9µg | 4% | |
| Carbs | 73.5g | 82.3g | 3% |
| Protein | 11.9g | 10.5g | 3% |
| Vitamin B3 | 5.439mg | 5.714mg | 2% |
| Copper | 0.163mg | 0.145mg | 2% |
| Folate | 132µg | 124µg | 2% |
| Calories | 407kcal | 393kcal | 1% |
| Vitamin B5 | 0.429mg | 0.39mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Magnesium | 31mg | 26mg | 1% |
| Net carbs | 68.4g | 79.6g | N/A |
| Potassium | 124mg | 115mg | 0% |
| Sugar | 0.38g | N/A | |
| Zinc | 0.89mg | 0.94mg | 0% |
| Phosphorus | 115mg | 113mg | 0% |
| Tryptophan | 0.14mg | 0.138mg | 0% |
| Threonine | 0.337mg | 0.287mg | 0% |
| Isoleucine | 0.456mg | 0.378mg | 0% |
| Leucine | 0.832mg | 0.716mg | 0% |
| Lysine | 0.278mg | 0.29mg | 0% |
| Methionine | 0.211mg | 0.18mg | 0% |
| Phenylalanine | 0.586mg | 0.514mg | 0% |
| Valine | 0.514mg | 0.439mg | 0% |
| Histidine | 0.255mg | 0.224mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more ProteinProtein | +13.3% |
| Contains more FatsFats | +312.5% |
| Contains more WaterWater | +61.8% |
| Contains more OtherOther | +13.6% |
| Contains more CarbsCarbs | +12% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated fat | +2054.2% |
| Contains more Poly. FatPolyunsaturated fat | +85.8% |
| Contains less Sat. FatSaturated fat | -83.8% |
