Crackers vs. Crouton — In-Depth Nutrition Comparison

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Differences between crackers and crouton

Crackers have more phosphorus and vitamin B2, while crouton has more selenium, vitamin B1, fiber, folate, vitamin B3, and copper.
Crouton's daily need coverage for selenium is 56% higher.
Crouton contains 4 times less saturated fat than crackers. Crackers contain 5.562g of saturated fat, while crouton contains 1.51g.

The food types used in this comparison are Crackers, standard snack-type, regular 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.

Crackers

Crouton

Contains more CalciumCalcium	+57.9%
Contains more PhosphorusPhosphorus	+115.7%

Contains more MagnesiumMagnesium	+72.2%
Contains more CopperCopper	+56.7%
Contains more ZincZinc	+81.6%
Contains more SeleniumSelenium	+459.7%

~equal in Potassium ~124mg

~equal in Iron ~4.08mg

~equal in Sodium ~698mg

~equal in Manganese ~0.5mg

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.

Crackers

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+67.6%
Contains more Vitamin B6Vitamin B6	+142.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+49.8%
Contains more Vitamin B3Vitamin B3	+25%
Contains more FolateFolate	+43.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	1.273g	79%
Vitamin K	69.3µg		58%
Selenium	6.7µg	37.5µg	56%
Fats	26.43g	6.6g	31%
Starch	49.69g		20%
Vitamin E	3.03mg		20%
Phosphorus	248mg	115mg	19%
Saturated fat	5.562g	1.51g	18%
Vitamin B1	0.416mg	0.623mg	17%
Vitamin B2	0.456mg	0.272mg	14%
Protein	6.64g	11.9g	11%
Fiber	2.3g	5.1g	11%
Folate	92µg	132µg	10%
Monounsaturated fat	6.553g	3.059g	9%
Copper	0.104mg	0.163mg	7%
Vitamin B3	4.352mg	5.439mg	7%
Calories	510kcal	407kcal	5%
Carbs	61.3g	73.5g	4%
Calcium	120mg	76mg	4%
Zinc	0.49mg	0.89mg	4%
Magnesium	18mg	31mg	3%
Vitamin B6	0.063mg	0.026mg	3%
Choline	9.6mg		2%
Iron	4.03mg	4.08mg	1%
Sodium	726mg	698mg	1%
Protein per 100 calories	1.3g	2.9g	N/A
Calories per 10 g protein	768kcal	342kcal	N/A
Weight per 100 calories	20g	25g	N/A
Unsaturated / Saturated Fat ratio	3.5	2.9	N/A
Net carbs	59g	68.4g	N/A
Potassium	118mg	124mg	0%
Sugar	8.18g		N/A
Manganese	0.491mg	0.5mg	0%
Vitamin B5	0.417mg	0.429mg	0%
Trans fat	1.076g		N/A
Tryptophan	0.084mg	0.14mg	0%
Threonine	0.193mg	0.337mg	0%
Isoleucine	0.246mg	0.456mg	0%
Leucine	0.471mg	0.832mg	0%
Lysine	0.103mg	0.278mg	0%
Methionine	0.112mg	0.211mg	0%
Phenylalanine	0.331mg	0.586mg	0%
Valine	0.294mg	0.514mg	0%
Histidine	0.145mg	0.255mg	0%
Fructose	0.29g		0%
Omega-3 - ALA	1.485g		N/A
Omega-6 - Gamma-linoleic acid	0.062g		N/A
Omega-6 - Eicosadienoic acid	0.009g		N/A
Omega-6 - Linoleic acid	11.48g		N/A