Crouton vs. Zwieback — In-Depth Nutrition Comparison
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How are crouton and zwieback different?
- Crouton is higher in iron, vitamin B1, vitamin B3, selenium, folate, fiber, phosphorus, and calcium; however, zwieback is richer in vitamin C.
- Daily need coverage for iron for crouton is 44% higher.
- Crouton contains 4 times more vitamin B3 than zwieback. While crouton contains 5.439mg of vitamin B3, zwieback contains only 1.319mg.
- Zwieback has less sodium.
Croutons, plain and Zwieback 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 MagnesiumMagnesium | +121.4% |
| Contains more CalciumCalcium | +280% |
| Contains more IronIron | +580% |
| Contains more CopperCopper | +12.4% |
| Contains more ZincZinc | +64.8% |
| Contains more PhosphorusPhosphorus | +109.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +30.7% |
| Contains more PotassiumPotassium | +146% |
| Contains less SodiumSodium | -67.5% |
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 | +199.5% |
| Contains more Vitamin B2Vitamin B2 | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +312.4% |
| Contains more FolateFolate | +51.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +25.2% |
| Contains more Vitamin B6Vitamin B6 | +215.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.08mg | 0.6mg | 44% |
| Vitamin B1 | 0.623mg | 0.208mg | 35% |
| Vitamin B3 | 5.439mg | 1.319mg | 26% |
| Manganese | 0.5mg | 22% | |
| Sodium | 698mg | 227mg | 20% |
| Vitamin E | 2.44mg | 16% | |
| Selenium | 37.5µg | 28.7µg | 16% |
| Folate | 132µg | 87µg | 11% |
| Fiber | 5.1g | 2.5g | 10% |
| Phosphorus | 115mg | 55mg | 9% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Calcium | 76mg | 20mg | 6% |
| Fats | 6.6g | 9.7g | 5% |
| Potassium | 124mg | 305mg | 5% |
| Saturated fat | 1.51g | 2.525g | 5% |
| Polyunsaturated fat | 1.273g | 2.073g | 5% |
| Protein | 11.9g | 10.1g | 4% |
| Magnesium | 31mg | 14mg | 4% |
| Vitamin B6 | 0.026mg | 0.082mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Zinc | 0.89mg | 0.54mg | 3% |
| Vitamin B2 | 0.272mg | 0.239mg | 3% |
| Monounsaturated fat | 3.059g | 4.244g | 3% |
| Copper | 0.163mg | 0.145mg | 2% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin B5 | 0.429mg | 0.537mg | 2% |
| Choline | 10.7mg | 2% | |
| Calories | 407kcal | 426kcal | 1% |
| Vitamin K | 0.9µg | 1% | |
| Net carbs | 68.4g | 71.7g | N/A |
| Carbs | 73.5g | 74.2g | 0% |
| Sugar | 12.5g | N/A | |
| Trans fat | 0.012g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.8% |
| Contains more WaterWater | +22.2% |
| Contains more OtherOther | +66.7% |
| Contains more FatsFats | +47% |
~equal in
Carbs
~74.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.2% |
| Contains more Mono. FatMonounsaturated fat | +38.7% |
| Contains more Poly. FatPolyunsaturated fat | +62.8% |
