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Crouton vs. White bread — In-Depth Nutrition Comparison

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Differences between crouton and white bread

  • Crouton has more selenium, fiber, vitamin B1, copper, iron, and folate, while white bread has more calcium.
  • Crouton's daily need coverage for selenium is 28% higher.
  • White bread contains 2 times less saturated fat than crouton. Crouton contains 1.51g of saturated fat, while white bread contains 0.698g.

The food types used in this comparison are Croutons, plain and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Crouton vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +34.8%
Contains more IronIron +13%
Contains more CopperCopper +61.4%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +17.3%
Contains more SeleniumSelenium +70.5%
Contains more CalciumCalcium +89.5%
Contains less SodiumSodium -29.8%
~equal in Potassium ~126mg
~equal in Manganese ~0.536mg

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more FolateFolate +18.9%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +234.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton White bread DV% diff.
Selenium 37.5µg 22µg 28%
Starch 37.17g 15%
Fiber 5.1g 2.7g 10%
Sodium 698mg 490mg 9%
Vitamin B1 0.623mg 0.533mg 8%
Carbs 73.5g 49.42g 8%
Copper 0.163mg 0.101mg 7%
Calcium 76mg 144mg 7%
Calories 407kcal 266kcal 7%
Monounsaturated fat 3.059g 0.599g 6%
Iron 4.08mg 3.61mg 6%
Protein 11.9g 8.85g 6%
Folate 132µg 111µg 5%
Vitamin B6 0.026mg 0.087mg 5%
Fats 6.6g 3.33g 5%
Saturated fat 1.51g 0.698g 4%
Vitamin B3 5.439mg 4.78mg 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Polyunsaturated fat 1.273g 1.602g 2%
Vitamin B5 0.429mg 0.536mg 2%
Vitamin B2 0.272mg 0.243mg 2%
Phosphorus 115mg 98mg 2%
Magnesium 31mg 23mg 2%
Manganese 0.5mg 0.536mg 2%
Vitamin E 0.22mg 1%
Zinc 0.89mg 0.74mg 1%
Net carbs 68.4g 46.72g N/A
Potassium 124mg 126mg 0%
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +34.5%
Contains more FatsFats +98.2%
Contains more CarbsCarbs +48.7%
Contains more OtherOther +26.3%
Contains more WaterWater +562.2%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +410.7%
Contains less Sat. FatSaturated fat -53.8%
Contains more Poly. FatPolyunsaturated fat +25.8%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.