Crouton vs. Wasabi — In-Depth Nutrition Comparison
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Important differences between Crouton and Wasabi
- Crouton has more Vitamin B1, Iron, Vitamin B3, Folate, and Vitamin B2, however, Wasabi is richer in Vitamin C, Vitamin B6, Potassium, and Fiber.
- Wasabi's daily need coverage for Vitamin C is 47% more.
- Crouton contains 41 times more Sodium than Wasabi. Crouton contains 698mg of Sodium, while Wasabi contains 17mg.
The food varieties used in the comparison are Croutons, plain and Wasabi, root, raw.
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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
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Iron
+296.1%
Contains
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Phosphorus
+43.8%
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Manganese
+27.9%
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Calcium
+68.4%
Contains
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Magnesium
+122.6%
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Potassium
+358.1%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+82%
Equal in Copper - 0.155
Contains
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Iron
+296.1%
Contains
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Phosphorus
+43.8%
Contains
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Manganese
+27.9%
Contains
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Calcium
+68.4%
Contains
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Magnesium
+122.6%
Contains
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Potassium
+358.1%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+82%
Equal in Copper - 0.155
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.
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Contains
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Vitamin B1
+375.6%
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Vitamin B2
+138.6%
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Vitamin B3
+632%
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Vitamin B5
+111.3%
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Folate
+633.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B6
+953.8%
Contains
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Vitamin B1
+375.6%
Contains
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Vitamin B2
+138.6%
Contains
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Vitamin B3
+632%
Contains
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Vitamin B5
+111.3%
Contains
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Folate
+633.3%
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B6
+953.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+147.9%
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Fats
+947.6%
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Carbs
+212.2%
Contains
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Other
+30.2%
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Water
+1156.5%
Contains
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Protein
+147.9%
Contains
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Fats
+947.6%
Contains
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Carbs
+212.2%
Contains
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Other
+30.2%
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Water
+1156.5%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 68.4g | 15.74g |
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| Protein | 11.9g | 4.8g |
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| Fats | 6.6g | 0.63g |
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| Carbs | 73.5g | 23.54g |
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| Calories | 407kcal | 109kcal |
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| Fiber | 5.1g | 7.8g |
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| Calcium | 76mg | 128mg |
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| Iron | 4.08mg | 1.03mg |
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| Magnesium | 31mg | 69mg |
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| Phosphorus | 115mg | 80mg |
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| Potassium | 124mg | 568mg |
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| Sodium | 698mg | 17mg |
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| Zinc | 0.89mg | 1.62mg |
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| Copper | 0.163mg | 0.155mg |
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| Manganese | 0.5mg | 0.391mg |
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| Selenium | 37.5µg |
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| Vitamin A | 0IU | 35IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin C | 0mg | 41.9mg |
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| Vitamin B1 | 0.623mg | 0.131mg |
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| Vitamin B2 | 0.272mg | 0.114mg |
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| Vitamin B3 | 5.439mg | 0.743mg |
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| Vitamin B5 | 0.429mg | 0.203mg |
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| Vitamin B6 | 0.026mg | 0.274mg |
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| Folate | 132µg | 18µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.337mg |
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| Isoleucine | 0.456mg |
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| Leucine | 0.832mg |
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| Lysine | 0.278mg |
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| Methionine | 0.211mg |
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| Phenylalanine | 0.586mg |
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| Valine | 0.514mg |
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| Histidine | 0.255mg |
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| Saturated Fat | 1.51g |
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| Monounsaturated Fat | 3.059g |
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| Polyunsaturated fat | 1.273g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
38%
25%
Minerals Daily Need Coverage Score
70%
36%
Comparison summary
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 681mg)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 1.51g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 31)
Which food is cheaper?
Crouton is cheaper (difference - $0.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.