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Murray Vanilla Wafers vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between murray Vanilla Wafers and crouton

  • Murray Vanilla Wafers have more polyunsaturated fat and monounsaturated fat; however, crouton is higher in vitamin B3, vitamin B1, fiber, folate, and phosphorus.
  • Murray Vanilla Wafers cover your daily saturated fat needs 21% more than crouton.
  • Crouton contains 5 times less polyunsaturated fat than murray Vanilla Wafers. Murray Vanilla Wafers contain 6.6g of polyunsaturated fat, while crouton contains 1.273g.
  • Crouton has less saturated fat.

Food varieties used in this article are MURRAY, Vanilla Wafer and Croutons, plain.

Infographic

Murray Vanilla Wafers 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 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
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 less SodiumSodium -42.6%
Contains more PotassiumPotassium +47.6%
Contains more PhosphorusPhosphorus +173.8%

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% 105% 53% 49% 0% 0% 0% 0% 66% 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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 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 FatsFats +163.6%
Contains more ProteinProtein +197.5%
Contains more WaterWater +34.1%
Contains more OtherOther +56.3%
~equal in Carbs ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 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 more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +418.5%
Contains less Sat. FatSaturated fat -73.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Crouton DV% diff.
Selenium 37.5µg 68%
Iron 4.08mg 51%
Polyunsaturated fat 6.6g 1.273g 36%
Manganese 0.5mg 22%
Saturated fat 5.7g 1.51g 19%
Vitamin B3 2.6mg 5.439mg 18%
Copper 0.163mg 18%
Fats 17.4g 6.6g 17%
Vitamin B1 0.42mg 0.623mg 17%
Protein 4g 11.9g 16%
Fiber 1.4g 5.1g 15%
Sodium 401mg 698mg 13%
Folate 88µg 132µg 11%
Phosphorus 42mg 115mg 10%
Vitamin B5 0.429mg 9%
Calcium 76mg 8%
Zinc 0.89mg 8%
Magnesium 31mg 7%
Calories 461kcal 407kcal 3%
Vitamin B2 0.23mg 0.272mg 3%
Vitamin B6 0.026mg 2%
Monounsaturated fat 3.9g 3.059g 2%
Potassium 84mg 124mg 1%
Carbs 72.9g 73.5g 0%
Net carbs 71.5g 68.4g N/A
Cholesterol 1mg 0mg 0%
Sugar 31.5g N/A
Trans fat 0.25g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Murray Vanilla Wafers 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
21%
Murray Vanilla Wafers
35%
Crouton
Minerals Daily Need Coverage Score
8%
Murray Vanilla Wafers
70%
Crouton

Comparison summary

Which food contains less Sodium?
Murray Vanilla Wafers
Murray Vanilla Wafers contains less Sodium (difference - 297mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers
Murray Vanilla Wafers is lower in glycemic index (difference - 72)
Which food is cheaper?
Murray Vanilla Wafers
Murray Vanilla Wafers is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 31.5g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 4.19g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is richer in vitamins?
Crouton
Crouton is relatively richer in vitamins

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

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.