Crouton vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the differences between crouton and fish sandwiches?

Crouton is higher in selenium, vitamin B1, iron, folate, vitamin B3, fiber, manganese, and vitamin B2, yet fish sandwiches are higher in vitamin B12.
Crouton's daily need coverage for selenium is 35% more.
Crouton has 5 times more fiber than fish sandwiches. While crouton has 5.1g of fiber, fish sandwiches have only 1g.
The glycemic index of fish sandwiches is lower.

We used Croutons, plain and Fast foods, fish sandwich, with tartar sauce types in this article.

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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.

Crouton

Fish sandwich

Contains more MagnesiumMagnesium	+24%
Contains more CalciumCalcium	+105.4%
Contains more IronIron	+172%
Contains more CopperCopper	+117.3%
Contains more ZincZinc	+81.6%
Contains more ManganeseManganese	+89.4%
Contains more SeleniumSelenium	+108.3%

Contains more PotassiumPotassium	+66.1%
Contains less SodiumSodium	-13.8%

~equal in Phosphorus ~116mg

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.

Crouton

Fish sandwich

Contains more Vitamin B1Vitamin B1	+196.7%
Contains more Vitamin B2Vitamin B2	+94.3%
Contains more Vitamin B3Vitamin B3	+153%
Contains more Vitamin B5Vitamin B5	+15.9%
Contains more FolateFolate	+187%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+169.2%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.5µg	18µg	35%
Vitamin B1	0.623mg	0.21mg	34%
Polyunsaturated fat	1.273g	6.257g	33%
Iron	4.08mg	1.5mg	32%
Vitamin B12	0µg	0.68µg	28%
Folate	132µg	46µg	22%
Vitamin B3	5.439mg	2.15mg	21%
Fiber	5.1g	1g	16%
Carbs	73.5g	26.69g	16%
Cholesterol	0mg	35mg	12%
Vitamin K		13.6µg	11%
Vitamin B2	0.272mg	0.14mg	10%
Copper	0.163mg	0.075mg	10%
Manganese	0.5mg	0.264mg	10%
Fats	6.6g	12.45g	9%
Calories	407kcal	257kcal	8%
Choline		28.9mg	5%
Zinc	0.89mg	0.49mg	4%
Calcium	76mg	37mg	4%
Sodium	698mg	602mg	4%
Vitamin E		0.55mg	4%
Protein	11.9g	10.29g	3%
Vitamin B6	0.026mg	0.07mg	3%
Fructose		1.47g	2%
Vitamin C	0mg	1.8mg	2%
Saturated fat	1.51g	1.949g	2%
Potassium	124mg	206mg	2%
Vitamin D		0.2µg	1%
Monounsaturated fat	3.059g	2.595g	1%
Vitamin A	0µg	6µg	1%
Vitamin D		9IU	1%
Magnesium	31mg	25mg	1%
Vitamin B5	0.429mg	0.37mg	1%
Net carbs	68.4g	25.69g	N/A
Sugar		3.53g	N/A
Phosphorus	115mg	116mg	0%
Trans fat		0.08g	N/A
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%
Omega-3 - EPA	0g	0.029g	N/A
Omega-3 - DHA	0g	0.064g	N/A
Omega-3 - ALA		0.489g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.023g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.561g	N/A