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Crouton vs. Spelt — In-Depth Nutrition Comparison

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Important differences between crouton and spelt

  • Crouton has more selenium, folate, and vitamin B1; however, spelt is richer in manganese, phosphorus, copper, magnesium, fiber, and zinc.
  • Spelt's daily need coverage for manganese is 108% more.
  • Crouton contains 87 times more sodium than spelt. Crouton contains 698mg of sodium, while spelt contains 8mg.

The food varieties used in the comparison are Croutons, plain and Spelt, uncooked.

Infographic

Crouton vs Spelt 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.
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%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +181.5%
Contains more SeleniumSelenium +220.5%
Contains more MagnesiumMagnesium +338.7%
Contains more PotassiumPotassium +212.9%
Contains more CopperCopper +213.5%
Contains more ZincZinc +268.5%
Contains more PhosphorusPhosphorus +248.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +496.6%
~equal in Iron ~4.44mg

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%
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B1Vitamin B1 +71.2%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more FolateFolate +193.3%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +149%
Contains more Vitamin B6Vitamin B6 +784.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +171.6%
Contains more OtherOther +39.7%
Contains more ProteinProtein +22.4%
Contains more WaterWater +100.4%
~equal in Carbs ~70.19g

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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +587.4%
Contains less Sat. FatSaturated fat -73.1%
~equal in Polyunsaturated fat ~1.258g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Spelt DV% diff.
Manganese 0.5mg 2.983mg 108%
Selenium 37.5µg 11.7µg 47%
Phosphorus 115mg 401mg 41%
Copper 0.163mg 0.511mg 39%
Sodium 698mg 8mg 30%
Magnesium 31mg 136mg 25%
Zinc 0.89mg 3.28mg 22%
Vitamin B1 0.623mg 0.364mg 22%
Starch 53.92g 22%
Folate 132µg 45µg 22%
Fiber 5.1g 10.7g 22%
Vitamin B6 0.026mg 0.23mg 16%
Vitamin B5 0.429mg 1.068mg 13%
Vitamin B2 0.272mg 0.113mg 12%
Vitamin B3 5.439mg 6.843mg 9%
Potassium 124mg 388mg 8%
Monounsaturated fat 3.059g 0.445g 7%
Fats 6.6g 2.43g 6%
Iron 4.08mg 4.44mg 5%
Calcium 76mg 27mg 5%
Vitamin E 0.79mg 5%
Saturated fat 1.51g 0.406g 5%
Protein 11.9g 14.57g 5%
Calories 407kcal 338kcal 3%
Vitamin K 3.6µg 3%
Carbs 73.5g 70.19g 1%
Net carbs 68.4g 59.49g N/A
Sugar 6.82g N/A
Polyunsaturated fat 1.273g 1.258g 0%
Tryptophan 0.14mg 0.132mg 0%
Threonine 0.337mg 0.443mg 0%
Isoleucine 0.456mg 0.552mg 0%
Leucine 0.832mg 1.07mg 0%
Lysine 0.278mg 0.409mg 0%
Methionine 0.211mg 0.258mg 0%
Phenylalanine 0.586mg 0.737mg 0%
Valine 0.514mg 0.681mg 0%
Histidine 0.255mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
70%
Crouton
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 1.104g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 9)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 6.82g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.