Rye bread vs. Crouton — In-Depth Nutrition Comparison

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Important differences between rye bread and crouton

Rye bread has more manganese; however, crouton is richer in vitamin B1, iron, selenium, vitamin B3, and folate.
Crouton's daily need coverage for vitamin B1 is 16% more.
Rye bread contains 2 times more manganese than crouton. Rye bread contains 0.824mg of manganese, while crouton contains 0.5mg.
Rye bread contains less saturated fat.
Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of rye bread is 60.

The food varieties used in the comparison are Bread, rye 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.

Rye bread

Crouton

Contains more MagnesiumMagnesium	+29%
Contains more PotassiumPotassium	+33.9%
Contains more CopperCopper	+14.1%
Contains more ZincZinc	+28.1%
Contains less SodiumSodium	-13.6%
Contains more ManganeseManganese	+64.8%

Contains more IronIron	+44.2%
Contains more SeleniumSelenium	+21.4%

~equal in Calcium ~76mg

~equal in Phosphorus ~115mg

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 bread

Crouton

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+23.2%
Contains more Vitamin B6Vitamin B6	+188.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+43.5%
Contains more Vitamin B3Vitamin B3	+42.9%
Contains more FolateFolate	+20%

~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.
Iron	2.83mg	4.08mg	16%
Vitamin B1	0.434mg	0.623mg	16%
Manganese	0.824mg	0.5mg	14%
Selenium	30.9µg	37.5µg	12%
Vitamin B3	3.805mg	5.439mg	10%
Carbs	48.3g	73.5g	8%
Calories	259kcal	407kcal	7%
Protein	8.5g	11.9g	7%
Folate	110µg	132µg	6%
Fats	3.3g	6.6g	5%
Vitamin B2	0.335mg	0.272mg	5%
Sodium	603mg	698mg	4%
Vitamin B6	0.075mg	0.026mg	4%
Saturated fat	0.626g	1.51g	4%
Monounsaturated fat	1.311g	3.059g	4%
Fiber	5.8g	5.1g	3%
Copper	0.186mg	0.163mg	3%
Choline	14.6mg		3%
Polyunsaturated fat	0.799g	1.273g	3%
Magnesium	40mg	31mg	2%
Zinc	1.14mg	0.89mg	2%
Vitamin E	0.33mg		2%
Potassium	166mg	124mg	1%
Phosphorus	125mg	115mg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	2.9g	N/A
Calories per 10 g protein	305kcal	342kcal	N/A
Weight per 100 calories	39g	25g	N/A
Unsaturated / Saturated Fat ratio	3.4	2.9	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	68.4g	N/A
Calcium	73mg	76mg	0%
Sugar	3.85g		N/A
Vitamin B5	0.44mg	0.429mg	0%
Tryptophan	0.096mg	0.14mg	0%
Threonine	0.255mg	0.337mg	0%
Isoleucine	0.319mg	0.456mg	0%
Leucine	0.579mg	0.832mg	0%
Lysine	0.233mg	0.278mg	0%
Methionine	0.139mg	0.211mg	0%
Phenylalanine	0.411mg	0.586mg	0%
Valine	0.379mg	0.514mg	0%
Histidine	0.182mg	0.255mg	0%