Crouton vs. Wafer — In-Depth Nutrition Comparison
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How are crouton and wafer different?
- Crouton is higher in selenium, vitamin B1, folate, vitamin B3, and fiber; however, wafer is richer in copper, manganese, and magnesium.
- Daily need coverage for selenium for crouton is 58% higher.
- Crouton contains 3 times more vitamin B1 than wafer. While crouton contains 0.623mg of vitamin B1, wafer contains only 0.203mg.
- Wafer has less sodium.
- Wafer has a lower glycemic index (61) than crouton (72).
Croutons, plain and Cookies, chocolate wafers are the varieties used in this article.
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.
| Contains more CalciumCalcium | +145.2% |
| Contains more SeleniumSelenium | +557.9% |
| Contains more MagnesiumMagnesium | +71% |
| Contains more PotassiumPotassium | +69.4% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +22.5% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -16.9% |
| Contains more ManganeseManganese | +39.2% |
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 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +90.3% |
| Contains more Vitamin B5Vitamin B5 | +12.6% |
| Contains more FolateFolate | +180.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +96.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 5.7µg | 58% |
| Vitamin B1 | 0.623mg | 0.203mg | 35% |
| Copper | 0.163mg | 0.463mg | 33% |
| Folate | 132µg | 47µg | 21% |
| Polyunsaturated fat | 1.273g | 4.153g | 19% |
| Vitamin B3 | 5.439mg | 2.858mg | 16% |
| Saturated fat | 1.51g | 4.241g | 12% |
| Fats | 6.6g | 14.2g | 12% |
| Protein | 11.9g | 6.6g | 11% |
| Manganese | 0.5mg | 0.696mg | 9% |
| Fiber | 5.1g | 3.4g | 7% |
| Magnesium | 31mg | 53mg | 5% |
| Monounsaturated fat | 3.059g | 4.865g | 5% |
| Vitamin E | 0.72mg | 5% | |
| Sodium | 698mg | 580mg | 5% |
| Calcium | 76mg | 31mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Potassium | 124mg | 210mg | 3% |
| Phosphorus | 115mg | 132mg | 2% |
| Zinc | 0.89mg | 1.09mg | 2% |
| Vitamin B6 | 0.026mg | 0.051mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 407kcal | 433kcal | 1% |
| Vitamin B5 | 0.429mg | 0.381mg | 1% |
| Iron | 4.08mg | 4.01mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 68.4g | 69.3g | N/A |
| Carbs | 73.5g | 72.7g | 0% |
| Sugar | 37.43g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B2 | 0.272mg | 0.266mg | 0% |
| Tryptophan | 0.14mg | 0.096mg | 0% |
| Threonine | 0.337mg | 0.22mg | 0% |
| Isoleucine | 0.456mg | 0.261mg | 0% |
| Leucine | 0.832mg | 0.447mg | 0% |
| Lysine | 0.278mg | 0.281mg | 0% |
| Methionine | 0.211mg | 0.105mg | 0% |
| Phenylalanine | 0.586mg | 0.308mg | 0% |
| Valine | 0.514mg | 0.323mg | 0% |
| Histidine | 0.255mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.3% |
| Contains more WaterWater | +22.2% |
| Contains more OtherOther | +25% |
| Contains more FatsFats | +115.2% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Mono. FatMonounsaturated fat | +59% |
| Contains more Poly. FatPolyunsaturated fat | +226.2% |
