Crouton vs. Flour — In-Depth Nutrition Comparison
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Summary of differences between crouton and flour
- Crouton has more fiber, selenium, and calcium, while flour has more vitamin B2, vitamin B1, folate, manganese, and iron.
- Crouton covers your daily need for sodium, 30% more than flour.
- Crouton contains 10 times more saturated fat than flour. While crouton contains 1.51g of saturated fat, flour contains only 0.155g.
- The amount of sodium in flour is lower.
These are the specific foods used in this comparison Croutons, plain and Wheat flour, white, all-purpose, enriched, bleached.
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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 MagnesiumMagnesium | +40.9% |
| Contains more CalciumCalcium | +406.7% |
| Contains more PotassiumPotassium | +15.9% |
| Contains more CopperCopper | +13.2% |
| Contains more ZincZinc | +27.1% |
| Contains more IronIron | +13.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +36.4% |
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 | +26% |
| Contains more Vitamin B2Vitamin B2 | +81.6% |
| Contains more Vitamin B6Vitamin B6 | +69.2% |
| Contains more FolateFolate | +38.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.2% |
| Contains more FatsFats | +573.5% |
| Contains more OtherOther | +443.5% |
| Contains more WaterWater | +116.7% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3416.1% |
| Contains more Poly. FatPolyunsaturated fat | +208.2% |
| Contains less Sat. FatSaturated fat | -89.7% |
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 price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 698mg | 2mg | 30% |
| Vitamin B2 | 0.272mg | 0.494mg | 17% |
| Vitamin B1 | 0.623mg | 0.785mg | 14% |
| Folate | 132µg | 183µg | 13% |
| Fiber | 5.1g | 2.7g | 10% |
| Fats | 6.6g | 0.98g | 9% |
| Manganese | 0.5mg | 0.682mg | 8% |
| Monounsaturated fat | 3.059g | 0.087g | 7% |
| Iron | 4.08mg | 4.64mg | 7% |
| Selenium | 37.5µg | 33.9µg | 7% |
| Polyunsaturated fat | 1.273g | 0.413g | 6% |
| Saturated fat | 1.51g | 0.155g | 6% |
| Calcium | 76mg | 15mg | 6% |
| Vitamin B3 | 5.439mg | 5.904mg | 3% |
| Protein | 11.9g | 10.33g | 3% |
| Choline | 10.4mg | 2% | |
| Calories | 407kcal | 364kcal | 2% |
| Magnesium | 31mg | 22mg | 2% |
| Zinc | 0.89mg | 0.7mg | 2% |
| Copper | 0.163mg | 0.144mg | 2% |
| Carbs | 73.5g | 76.31g | 1% |
| Vitamin B6 | 0.026mg | 0.044mg | 1% |
| Phosphorus | 115mg | 108mg | 1% |
| Potassium | 124mg | 107mg | 1% |
| Net carbs | 68.4g | 73.61g | N/A |
| Sugar | 0.27g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B5 | 0.429mg | 0.438mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.14mg | 0.127mg | 0% |
| Threonine | 0.337mg | 0.281mg | 0% |
| Isoleucine | 0.456mg | 0.357mg | 0% |
| Leucine | 0.832mg | 0.71mg | 0% |
| Lysine | 0.278mg | 0.228mg | 0% |
| Methionine | 0.211mg | 0.183mg | 0% |
| Phenylalanine | 0.586mg | 0.52mg | 0% |
| Valine | 0.514mg | 0.415mg | 0% |
| Histidine | 0.255mg | 0.23mg | 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 | Equal | |
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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%
46%
Minerals Daily Need Coverage Score
70%
59%
Comparison summary
Which food contains less Sodium?
Flour contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.355g)
Which food is cheaper?
Flour is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.27g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (72)