Crouton vs. Soy sauce — In-Depth Nutrition Comparison
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A recap on differences between crouton and soy sauce
- Crouton has more selenium, vitamin B1, iron, folate, vitamin B3, fiber, and copper; however, soy sauce is higher in manganese and magnesium.
- Soy sauce covers your daily sodium needs 208% more than crouton.
- Soy sauce contains 75 times less selenium than crouton. Crouton contains 37.5µg of selenium, while soy sauce contains 0.5µg.
- Crouton has less sodium.
- The glycemic index of crouton is higher.
Food varieties used in this article are Croutons, plain and Soy sauce made from soy and wheat (shoyu).
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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 CalciumCalcium | +130.3% |
| Contains more IronIron | +181.4% |
| Contains more CopperCopper | +279.1% |
| Contains less SodiumSodium | -87.3% |
| Contains more SeleniumSelenium | +7400% |
| Contains more MagnesiumMagnesium | +138.7% |
| Contains more PotassiumPotassium | +250.8% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more ManganeseManganese | +103.6% |
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 | +1787.9% |
| Contains more Vitamin B2Vitamin B2 | +64.8% |
| Contains more Vitamin B3Vitamin B3 | +147.7% |
| Contains more Vitamin B5Vitamin B5 | +44.4% |
| Contains more FolateFolate | +842.9% |
| Contains more Vitamin B6Vitamin B6 | +469.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +1057.9% |
| Contains more CarbsCarbs | +1390.9% |
| Contains more WaterWater | +1193.6% |
| Contains more OtherOther | +508.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3376.1% |
| Contains more Poly. FatPolyunsaturated fat | +384% |
| Contains less Sat. FatSaturated fat | -95.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 698mg | 5493mg | 208% |
| Selenium | 37.5µg | 0.5µg | 67% |
| Vitamin B1 | 0.623mg | 0.033mg | 49% |
| Iron | 4.08mg | 1.45mg | 33% |
| Folate | 132µg | 14µg | 30% |
| Carbs | 73.5g | 4.93g | 23% |
| Manganese | 0.5mg | 1.018mg | 23% |
| Vitamin B3 | 5.439mg | 2.196mg | 20% |
| Calories | 407kcal | 53kcal | 18% |
| Fiber | 5.1g | 0.8g | 17% |
| Copper | 0.163mg | 0.043mg | 13% |
| Magnesium | 31mg | 74mg | 10% |
| Fats | 6.6g | 0.57g | 9% |
| Vitamin B6 | 0.026mg | 0.148mg | 9% |
| Potassium | 124mg | 435mg | 9% |
| Protein | 11.9g | 8.14g | 8% |
| Vitamin B2 | 0.272mg | 0.165mg | 8% |
| Phosphorus | 115mg | 166mg | 7% |
| Saturated fat | 1.51g | 0.073g | 7% |
| Monounsaturated fat | 3.059g | 0.088g | 7% |
| Polyunsaturated fat | 1.273g | 0.263g | 7% |
| Calcium | 76mg | 33mg | 4% |
| Choline | 18.3mg | 3% | |
| Vitamin B5 | 0.429mg | 0.297mg | 3% |
| Net carbs | 68.4g | 4.13g | N/A |
| Sugar | 0.4g | N/A | |
| Zinc | 0.89mg | 0.87mg | 0% |
| Tryptophan | 0.14mg | 0.096mg | 0% |
| Threonine | 0.337mg | 0.271mg | 0% |
| Isoleucine | 0.456mg | 0.318mg | 0% |
| Leucine | 0.832mg | 0.537mg | 0% |
| Lysine | 0.278mg | 0.381mg | 0% |
| Methionine | 0.211mg | 0.097mg | 0% |
| Phenylalanine | 0.586mg | 0.353mg | 0% |
| Valine | 0.514mg | 0.332mg | 0% |
| Histidine | 0.255mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
70%
112%
Comparison summary
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 1.437g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 57)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Crouton contains less Sodium (difference - 4795mg)
Which food is cheaper?
Crouton is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.