Crouton vs. Semolina — In-Depth Nutrition Comparison
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How are crouton and semolina different?
- Crouton is richer in iron, vitamin B1, selenium, folate, vitamin B2, and fiber, while semolina is higher in vitamin B6, manganese, and copper.
- Crouton covers your daily need for iron, 42% more than semolina.
- Crouton contains 349 times more sodium than semolina. Crouton contains 698mg of sodium, while semolina contains 2mg.
- Crouton has a higher glycemic index (72) than semolina (54).
Croutons, plain and Rice, white, long-grain, parboiled, unenriched, dry types were used 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.
| Contains more MagnesiumMagnesium | +14.8% |
| Contains more IronIron | +451.4% |
| Contains more SeleniumSelenium | +88.4% |
| Contains more PotassiumPotassium | +40.3% |
| Contains more CopperCopper | +74.2% |
| Contains more ZincZinc | +14.6% |
| Contains more PhosphorusPhosphorus | +33% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +107% |
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 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +444% |
| Contains more FolateFolate | +1550% |
| Contains more Vitamin B5Vitamin B5 | +56.6% |
| Contains more Vitamin B6Vitamin B6 | +1638.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.08mg | 0.74mg | 42% |
| Vitamin B1 | 0.623mg | 0.224mg | 33% |
| Vitamin B6 | 0.026mg | 0.452mg | 33% |
| Selenium | 37.5µg | 19.9µg | 32% |
| Folate | 132µg | 8µg | 31% |
| Sodium | 698mg | 2mg | 30% |
| Starch | 68.29g | 28% | |
| Manganese | 0.5mg | 1.035mg | 23% |
| Vitamin B2 | 0.272mg | 0.05mg | 17% |
| Fiber | 5.1g | 1.8g | 13% |
| Copper | 0.163mg | 0.284mg | 13% |
| Fats | 6.6g | 1.03g | 9% |
| Protein | 11.9g | 7.51g | 9% |
| Monounsaturated fat | 3.059g | 0.258g | 7% |
| Saturated fat | 1.51g | 0.294g | 6% |
| Polyunsaturated fat | 1.273g | 0.322g | 6% |
| Phosphorus | 115mg | 153mg | 5% |
| Vitamin B5 | 0.429mg | 0.672mg | 5% |
| Vitamin B3 | 5.439mg | 5.048mg | 2% |
| Calories | 407kcal | 374kcal | 2% |
| Carbs | 73.5g | 80.89g | 2% |
| Zinc | 0.89mg | 1.02mg | 1% |
| Potassium | 124mg | 174mg | 1% |
| Calcium | 76mg | 71mg | 1% |
| Magnesium | 31mg | 27mg | 1% |
| Net carbs | 68.4g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.14mg | 0.103mg | 0% |
| Threonine | 0.337mg | 0.271mg | 0% |
| Isoleucine | 0.456mg | 0.339mg | 0% |
| Leucine | 0.832mg | 0.656mg | 0% |
| Lysine | 0.278mg | 0.215mg | 0% |
| Methionine | 0.211mg | 0.183mg | 0% |
| Phenylalanine | 0.586mg | 0.398mg | 0% |
| Valine | 0.514mg | 0.47mg | 0% |
| Histidine | 0.255mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.5% |
| Contains more FatsFats | +540.8% |
| Contains more OtherOther | +252.1% |
| Contains more CarbsCarbs | +10.1% |
| Contains more WaterWater | +79.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1085.7% |
| Contains more Poly. FatPolyunsaturated fat | +295.3% |
| Contains less Sat. FatSaturated fat | -80.5% |
