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  6. Rye vs. Crouton

Rye vs. Crouton — In-Depth Nutrition Comparison

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The main differences between Rye and Crouton

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B6, and Vitamin B5, however, Crouton has more Selenium, Vitamin B1, and Folate.
  • Daily need coverage for Manganese from Rye is 90% higher.
  • Crouton has 11 times less Vitamin B6 than Rye. Rye has 0.294mg of Vitamin B6, while Crouton has 0.026mg.
  • Rye is lower in Sodium.

Food types used in this article are Rye grain and Croutons, plain.

Infographic

Rye 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.
Rye
Rye
7
:
3
Crouton
Crouton
Contains more Magnesium +254.8%
Contains more Phosphorus +188.7%
Contains more Potassium +311.3%
Contains less Sodium -99.7%
Contains more Zinc +197.8%
Contains more Copper +125.2%
Contains more Manganese +415.4%
Contains more Calcium +216.7%
Contains more Iron +55.1%
Contains more Selenium +169.8%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Magnesium +254.8%
Contains more Phosphorus +188.7%
Contains more Potassium +311.3%
Contains less Sodium -99.7%
Contains more Zinc +197.8%
Contains more Copper +125.2%
Contains more Manganese +415.4%
Contains more Calcium +216.7%
Contains more Iron +55.1%
Contains more Selenium +169.8%

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.
Rye
Rye
6
:
4
Crouton
Crouton
Contains more Vitamin A +∞%
Contains more Vitamin B5 +239.4%
Contains more Vitamin B6 +1030.8%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B3 +27.4%
Contains more Folate +247.4%
Equal in Vitamin B2 - 0.272
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +239.4%
Contains more Vitamin B6 +1030.8%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B3 +27.4%
Contains more Folate +247.4%
Equal in Vitamin B2 - 0.272

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Crouton
Crouton
Contains more Water +92.7%
Contains more Protein +15.1%
Contains more Fats +304.9%
Contains more Other +59.2%
Equal in Carbs - 73.5
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Crouton
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 Water +92.7%
Contains more Protein +15.1%
Contains more Fats +304.9%
Contains more Other +59.2%
Equal in Carbs - 73.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Crouton
Crouton
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +1370.7%
Contains more Polyunsaturated fat +66%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +1370.7%
Contains more Polyunsaturated fat +66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Crouton Opinion
Net carbs 60.76g 68.4g Crouton
Protein 10.34g 11.9g Crouton
Fats 1.63g 6.6g Crouton
Carbs 75.86g 73.5g Rye
Calories 338kcal 407kcal Crouton
Fructose 0.11g Rye
Sugar 0.98g Crouton
Fiber 15.1g 5.1g Rye
Calcium 24mg 76mg Crouton
Iron 2.63mg 4.08mg Crouton
Magnesium 110mg 31mg Rye
Phosphorus 332mg 115mg Rye
Potassium 510mg 124mg Rye
Sodium 2mg 698mg Rye
Zinc 2.65mg 0.89mg Rye
Copper 0.367mg 0.163mg Rye
Manganese 2.577mg 0.5mg Rye
Selenium 13.9µg 37.5µg Crouton
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.316mg 0.623mg Crouton
Vitamin B2 0.251mg 0.272mg Crouton
Vitamin B3 4.27mg 5.439mg Crouton
Vitamin B5 1.456mg 0.429mg Rye
Vitamin B6 0.294mg 0.026mg Rye
Folate 38µg 132µg Crouton
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.14mg Crouton
Threonine 0.289mg 0.337mg Crouton
Isoleucine 0.208mg 0.456mg Crouton
Leucine 0.563mg 0.832mg Crouton
Lysine 0.286mg 0.278mg Rye
Methionine 0.153mg 0.211mg Crouton
Phenylalanine 0.435mg 0.586mg Crouton
Valine 0.317mg 0.514mg Crouton
Histidine 0.189mg 0.255mg Crouton
Saturated Fat 0.197g 1.51g Rye
Monounsaturated Fat 0.208g 3.059g Crouton
Polyunsaturated fat 0.767g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Crouton
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
38%
Crouton
Minerals Daily Need Coverage Score
98%
Rye
70%
Crouton

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 696mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.313g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 38)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.