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Fish sauce vs. Crouton — In-Depth Nutrition Comparison

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Differences between fish sauce and crouton

  • Fish sauce has more magnesium, vitamin B6, and vitamin B12, while crouton has more selenium, vitamin B1, iron, fiber, folate, and vitamin B3.
  • Fish sauce's daily need coverage for sodium is 311% higher.
  • The amount of sodium in crouton is lower.
  • Fish sauce has a lower glycemic index. The glycemic index of fish sauce is 0, while the glycemic index of crouton is 72.

The food types used in this comparison are Sauce, fish, ready-to-serve and Croutons, plain.

Infographic

Fish sauce vs Crouton infographic
Infographic link

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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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%
Contains more MagnesiumMagnesium +464.5%
Contains more PotassiumPotassium +132.3%
Contains more CalciumCalcium +76.7%
Contains more IronIron +423.1%
Contains more CopperCopper +226%
Contains more ZincZinc +345%
Contains more PhosphorusPhosphorus +1542.9%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +114.6%
Contains more SeleniumSelenium +312.1%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1423.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5091.7%
Contains more Vitamin B2Vitamin B2 +377.2%
Contains more Vitamin B3Vitamin B3 +135.1%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more FolateFolate +158.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
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
Contains more WaterWater +1192.2%
Contains more OtherOther +708.8%
Contains more ProteinProtein +135.2%
Contains more FatsFats +65900%
Contains more CarbsCarbs +1919.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +152850%
Contains more Poly. FatPolyunsaturated fat +42333.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Crouton DV% diff.
Sodium 7851mg 698mg 311%
Selenium 9.1µg 37.5µg 52%
Vitamin B1 0.012mg 0.623mg 51%
Iron 0.78mg 4.08mg 41%
Magnesium 175mg 31mg 34%
Vitamin B6 0.396mg 0.026mg 28%
Carbs 3.64g 73.5g 23%
Folate 51µg 132µg 20%
Vitamin B12 0.48µg 0µg 20%
Vitamin B3 2.313mg 5.439mg 20%
Fiber 0g 5.1g 20%
Calories 35kcal 407kcal 19%
Vitamin B2 0.057mg 0.272mg 17%
Phosphorus 7mg 115mg 15%
Protein 5.06g 11.9g 14%
Copper 0.05mg 0.163mg 13%
Manganese 0.233mg 0.5mg 12%
Fats 0.01g 6.6g 10%
Polyunsaturated fat 0.003g 1.273g 8%
Monounsaturated fat 0.002g 3.059g 8%
Saturated fat 0.003g 1.51g 7%
Zinc 0.2mg 0.89mg 6%
Vitamin B5 0.118mg 0.429mg 6%
Potassium 288mg 124mg 5%
Calcium 43mg 76mg 3%
Choline 13.2mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 68.4g N/A
Sugar 3.64g N/A
Vitamin A 4µg 0µg 0%
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 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Crouton
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
20%
Fish sauce
35%
Crouton
Minerals Daily Need Coverage Score
132%
Fish sauce
70%
Crouton

Comparison summary

Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 1.507g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 72)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 7153mg)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/nutrients
  2. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.