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Crouton vs. Yogurt — In-Depth Nutrition Comparison

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How are crouton and yogurt different?

  • Crouton is richer in selenium, iron, vitamin B1, vitamin B3, folate, manganese, fiber, and copper, while yogurt is higher in vitamin B12.
  • Crouton covers your daily need for selenium, 51% more than yogurt.
  • Yogurt is lower in sodium.
  • Crouton has a higher glycemic index (72) than yogurt (19).

Croutons, plain and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Crouton vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +181.8%
Contains more IronIron +5728.6%
Contains more CopperCopper +858.8%
Contains more ZincZinc +71.2%
Contains more ManganeseManganese +5455.6%
Contains more SeleniumSelenium +286.6%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +13.7%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -94.8%

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%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +2608.7%
Contains more Vitamin B3Vitamin B3 +2514.9%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +142.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.278mg
~equal in Vitamin K ~0µg

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +16.8%
Contains more FatsFats +1592.3%
Contains more CarbsCarbs +1941.7%
Contains more OtherOther +247.2%
Contains more WaterWater +1447.3%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +5671.7%
Contains more Poly. FatPolyunsaturated fat +10508.3%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Yogurt DV% diff.
Selenium 37.5µg 9.7µg 51%
Vitamin B1 0.623mg 0.023mg 50%
Iron 4.08mg 0.07mg 50%
Vitamin B3 5.439mg 0.208mg 33%
Folate 132µg 7µg 31%
Vitamin B12 0µg 0.75µg 31%
Sodium 698mg 36mg 29%
Carbs 73.5g 3.6g 23%
Manganese 0.5mg 0.009mg 21%
Fiber 5.1g 0g 20%
Calories 407kcal 59kcal 17%
Copper 0.163mg 0.017mg 16%
Fats 6.6g 0.39g 10%
Polyunsaturated fat 1.273g 0.012g 8%
Monounsaturated fat 3.059g 0.053g 8%
Saturated fat 1.51g 0.117g 6%
Magnesium 31mg 11mg 5%
Calcium 76mg 110mg 3%
Protein 11.9g 10.19g 3%
Vitamin B6 0.026mg 0.063mg 3%
Phosphorus 115mg 135mg 3%
Zinc 0.89mg 0.52mg 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.429mg 0.331mg 2%
Potassium 124mg 141mg 1%
Net carbs 68.4g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.272mg 0.278mg 0%
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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%
Crouton
17%
Yogurt
Minerals Daily Need Coverage Score
70%
Crouton
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 662mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.393g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.1)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.