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  6. Parmesan vs. Crouton

Parmesan vs. Crouton — In-Depth Nutrition Comparison

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The main differences between parmesan and crouton

  • Parmesan has more calcium, phosphorus, vitamin B12, and zinc; however, crouton has more vitamin B1, iron, vitamin B3, and folate.
  • Daily need coverage for calcium for parmesan is 78% higher.
  • Crouton is lower in saturated fat.

Food types used in this article are Cheese, parmesan, grated and Croutons, plain.

Infographic

Parmesan vs Crouton 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 CalciumCalcium +1022.4%
Contains more PotassiumPotassium +45.2%
Contains more ZincZinc +371.9%
Contains more PhosphorusPhosphorus +445.2%
Contains more IronIron +732.7%
Contains more CopperCopper +307.5%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +604.2%
~equal in Magnesium ~31mg
~equal in Selenium ~37.5µg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B6Vitamin B6 +211.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2296.2%
Contains more Vitamin B3Vitamin B3 +6698.8%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.429mg

All nutrients comparison - raw data values

Nutrient Parmesan Crouton DV% diff.
Calcium 853mg 76mg 78%
Phosphorus 627mg 115mg 73%
Saturated fat 15.371g 1.51g 63%
Vitamin B12 1.4µg 0µg 58%
Vitamin B1 0.026mg 0.623mg 50%
Sodium 1804mg 698mg 48%
Iron 0.49mg 4.08mg 45%
Vitamin B3 0.08mg 5.439mg 33%
Fats 27.84g 6.6g 33%
Protein 28.42g 11.9g 33%
Folate 6µg 132µg 32%
Zinc 4.2mg 0.89mg 30%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Carbs 13.91g 73.5g 20%
Fiber 0g 5.1g 20%
Manganese 0.071mg 0.5mg 19%
Copper 0.04mg 0.163mg 14%
Monounsaturated fat 7.13g 3.059g 10%
Vitamin B2 0.358mg 0.272mg 7%
Selenium 34.4µg 37.5µg 6%
Vitamin E 0.53mg 4%
Vitamin B6 0.081mg 0.026mg 4%
Choline 14.1mg 3%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Potassium 180mg 124mg 2%
Magnesium 34mg 31mg 1%
Vitamin K 1.7µg 1%
Polyunsaturated fat 1.386g 1.273g 1%
Calories 420kcal 407kcal 1%
Net carbs 13.91g 68.4g N/A
Sugar 0.07g N/A
Vitamin B5 0.45mg 0.429mg 0%
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.14mg 0%
Threonine 1.075mg 0.337mg 0%
Isoleucine 1.455mg 0.456mg 0%
Leucine 2.747mg 0.832mg 0%
Lysine 2.201mg 0.278mg 0%
Methionine 0.751mg 0.211mg 0%
Phenylalanine 1.538mg 0.586mg 0%
Valine 1.865mg 0.514mg 0%
Histidine 0.806mg 0.255mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 ProteinProtein +138.8%
Contains more FatsFats +321.8%
Contains more WaterWater +311.8%
Contains more OtherOther +187.2%
Contains more CarbsCarbs +428.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 +133.1%
Contains less Sat. FatSaturated fat -90.2%
~equal in Polyunsaturated fat ~1.273g

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.