Fruit salad vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between fruit salad and crouton

Fruit salad has less vitamin B1, iron, folate, vitamin B3, vitamin B2, fiber, manganese, phosphorus, and copper.
Crouton covers your daily vitamin B1 needs 51% more than fruit salad.
Fruit salad has less sodium.
The glycemic index of crouton is higher.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Croutons, plain.

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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.

Fruit salad

Crouton

Contains less SodiumSodium

-99.3%

Contains more MagnesiumMagnesium	+287.5%
Contains more CalciumCalcium	+590.9%
Contains more IronIron	+1532%
Contains more CopperCopper	+226%
Contains more ZincZinc	+535.7%
Contains more PhosphorusPhosphorus	+721.4%
Contains more ManganeseManganese	+231.1%

~equal in Potassium ~124mg

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.

Fruit salad

Crouton

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin B1Vitamin B1	+5563.6%
Contains more Vitamin B2Vitamin B2	+1842.9%
Contains more Vitamin B3Vitamin B3	+1427.8%
Contains more Vitamin B5Vitamin B5	+709.4%
Contains more FolateFolate	+4300%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.026mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		37.5µg	68%
Vitamin B1	0.011mg	0.623mg	51%
Iron	0.25mg	4.08mg	48%
Folate	3µg	132µg	32%
Vitamin B3	0.356mg	5.439mg	32%
Sodium	5mg	698mg	30%
Protein	0.51g	11.9g	23%
Vitamin B2	0.014mg	0.272mg	20%
Carbs	13.05g	73.5g	20%
Calories	50kcal	407kcal	18%
Fiber	1g	5.1g	16%
Manganese	0.151mg	0.5mg	15%
Phosphorus	14mg	115mg	14%
Copper	0.05mg	0.163mg	13%
Fats	0.03g	6.6g	10%
Monounsaturated fat	0.005g	3.059g	8%
Polyunsaturated fat	0.011g	1.273g	8%
Vitamin B5	0.053mg	0.429mg	8%
Zinc	0.14mg	0.89mg	7%
Calcium	11mg	76mg	7%
Saturated fat	0.004g	1.51g	7%
Magnesium	8mg	31mg	5%
Vitamin C	3.3mg	0mg	4%
Vitamin A	30µg	0µg	3%
Net carbs	12.05g	68.4g	N/A
Potassium	116mg	124mg	0%
Vitamin B6	0.027mg	0.026mg	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%