Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pico de gallo vs. Crouton — In-Depth Nutrition Comparison

Compare

How are pico de gallo and crouton different?

  • Pico de gallo is higher in vitamin A; however, crouton is richer in iron and calcium.
  • Daily need coverage for iron for crouton is 51% higher.
  • Pico de gallo has less sodium.

PACE, Pico De Gallo and Croutons, plain are the varieties used in this article.

Infographic

Pico de gallo 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% 0% 0% 0% 0% 0% 61% 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 -32.8%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
~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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +1500%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +683.6%
~equal in Other ~2.5g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Crouton DV% diff.
Selenium 37.5µg 68%
Vitamin B1 0.623mg 52%
Iron 0mg 4.08mg 51%
Vitamin B3 5.439mg 34%
Folate 132µg 33%
Protein 0g 11.9g 24%
Manganese 0.5mg 22%
Vitamin B2 0.272mg 21%
Carbs 9.38g 73.5g 21%
Fiber 5.1g 20%
Calories 31kcal 407kcal 19%
Copper 0.163mg 18%
Phosphorus 115mg 16%
Fats 0g 6.6g 10%
Sodium 469mg 698mg 10%
Vitamin B5 0.429mg 9%
Polyunsaturated fat 1.273g 8%
Zinc 0.89mg 8%
Calcium 0mg 76mg 8%
Monounsaturated fat 3.059g 8%
Magnesium 31mg 7%
Saturated fat 0g 1.51g 7%
Potassium 124mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B6 0.026mg 2%
Net carbs 9.38g 68.4g N/A
Sugar 6.25g 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
Pico de gallo Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
1%
Pico de gallo
35%
Crouton
Minerals Daily Need Coverage Score
6%
Pico de gallo
70%
Crouton

Comparison summary

Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 229mg)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.51g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 72)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 6.25g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.