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Crouton vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are crouton and sockeye salmon different?

  • Crouton is richer in iron, vitamin B1, folate, manganese, and fiber, while sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, and phosphorus.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than crouton.
  • Sockeye salmon is lower in sodium.
  • Crouton has a higher glycemic index (72) than sockeye salmon (0).

Croutons, plain and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Crouton vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +590.9%
Contains more IronIron +684.6%
Contains more CopperCopper +114.5%
Contains more ZincZinc +61.8%
Contains more ManganeseManganese +3746.2%
Contains more MagnesiumMagnesium +16.1%
Contains more PotassiumPotassium +251.6%
Contains more PhosphorusPhosphorus +165.2%
Contains less SodiumSodium -86.8%
~equal in Selenium ~35.5µg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +296.8%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B5Vitamin B5 +197%
Contains more Vitamin B6Vitamin B6 +3080.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +18.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.2%
Contains more ProteinProtein +122.5%
Contains more WaterWater +1124.2%

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% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +64.1%
Contains less Sat. FatSaturated fat -35.8%
~equal in Polyunsaturated fat ~1.327g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Vitamin B6 0.026mg 0.827mg 62%
Iron 4.08mg 0.52mg 45%
Vitamin B1 0.623mg 0.157mg 39%
Folate 132µg 7µg 31%
Protein 11.9g 26.48g 29%
Vitamin B3 5.439mg 10.123mg 29%
Phosphorus 115mg 305mg 27%
Sodium 698mg 92mg 26%
Carbs 73.5g 0g 25%
Manganese 0.5mg 0.013mg 21%
Cholesterol 0mg 61mg 20%
Fiber 5.1g 0g 20%
Choline 112.6mg 20%
Vitamin B5 0.429mg 1.274mg 17%
Calories 407kcal 156kcal 13%
Copper 0.163mg 0.076mg 10%
Potassium 124mg 436mg 9%
Vitamin E 0.99mg 7%
Calcium 76mg 11mg 7%
Vitamin A 0µg 58µg 6%
Selenium 37.5µg 35.5µg 4%
Monounsaturated fat 3.059g 1.864g 3%
Zinc 0.89mg 0.55mg 3%
Vitamin B2 0.272mg 0.246mg 2%
Fats 6.6g 5.57g 2%
Saturated fat 1.51g 0.969g 2%
Magnesium 31mg 36mg 1%
Net carbs 68.4g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Polyunsaturated fat 1.273g 1.327g 0%
Tryptophan 0.14mg 0.335mg 0%
Threonine 0.337mg 1.247mg 0%
Isoleucine 0.456mg 1.274mg 0%
Leucine 0.832mg 2.185mg 0%
Lysine 0.278mg 2.574mg 0%
Methionine 0.211mg 0.858mg 0%
Phenylalanine 0.586mg 1.086mg 0%
Valine 0.514mg 1.461mg 0%
Histidine 0.255mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
70%
Crouton
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 606mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.541g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $11.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.