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  6. Bagel vs. Melba toast

Bagel vs. Melba toast — In-Depth Nutrition Comparison

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How are Bagel and Melba toast different?

  • Bagel is richer in Manganese, while Melba toast is higher in Copper, Folate, Iron, Selenium, Fiber, Zinc, Phosphorus, and Calcium.
  • Bagel covers your daily need of Manganese 13% more than Melba toast.
  • Bagel is lower in Sodium.

Bagels, wheat and Crackers, melba toast, plain types were used in this article.

Infographic

Bagel vs Melba toast 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.
Bagel
Bagel
2
:
8
Melba toast
Melba toast
Contains less Sodium -26.6%
Contains more Manganese +26.5%
Contains more Calcium +365%
Contains more Iron +34.1%
Contains more Magnesium +15.7%
Contains more Phosphorus +38%
Contains more Potassium +22.4%
Contains more Zinc +82.7%
Contains more Copper +65.1%
Contains more Selenium +21.3%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains less Sodium -26.6%
Contains more Manganese +26.5%
Contains more Calcium +365%
Contains more Iron +34.1%
Contains more Magnesium +15.7%
Contains more Phosphorus +38%
Contains more Potassium +22.4%
Contains more Zinc +82.7%
Contains more Copper +65.1%
Contains more Selenium +21.3%

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.
Bagel
Bagel
2
:
6
Melba toast
Melba toast
Contains more Vitamin B6 +50%
Contains more Vitamin K +66.7%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +30.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +84.8%
Contains more Folate +63.2%
Equal in Vitamin B1 - 0.413
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Contains more Vitamin B6 +50%
Contains more Vitamin K +66.7%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +30.6%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +84.8%
Contains more Folate +63.2%
Equal in Vitamin B1 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
1
:
4
Melba toast
Melba toast
Contains more Water +636.3%
Contains more Protein +18.6%
Contains more Fats +109.2%
Contains more Carbs +56.7%
Contains more Other +63.9%
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more Water +636.3%
Contains more Protein +18.6%
Contains more Fats +109.2%
Contains more Carbs +56.7%
Contains more Other +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
1
:
2
Melba toast
Melba toast
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +169.7%
Contains more Polyunsaturated fat +37%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +169.7%
Contains more Polyunsaturated fat +37%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Melba toast Opinion
Net carbs 44.79g 70.3g Melba toast
Protein 10.2g 12.1g Melba toast
Fats 1.53g 3.2g Melba toast
Carbs 48.89g 76.6g Melba toast
Calories 250kcal 390kcal Melba toast
Sugar 6.12g 0.94g Melba toast
Fiber 4.1g 6.3g Melba toast
Calcium 20mg 93mg Melba toast
Iron 2.76mg 3.7mg Melba toast
Magnesium 51mg 59mg Melba toast
Phosphorus 142mg 196mg Melba toast
Potassium 165mg 202mg Melba toast
Sodium 439mg 598mg Bagel
Zinc 1.1mg 2.01mg Melba toast
Copper 0.175mg 0.289mg Melba toast
Manganese 1.43mg 1.13mg Bagel
Selenium 28.7µg 34.8µg Melba toast
Vitamin E 0.32mg 0.43mg Melba toast
Vitamin B1 0.403mg 0.413mg Melba toast
Vitamin B2 0.209mg 0.273mg Melba toast
Vitamin B3 3.37mg 4.113mg Melba toast
Vitamin B5 0.375mg 0.693mg Melba toast
Vitamin B6 0.147mg 0.098mg Bagel
Folate 76µg 124µg Melba toast
Vitamin K 1.5µg 0.9µg Bagel
Tryptophan 0.14mg Melba toast
Threonine 0.342mg Melba toast
Isoleucine 0.462mg Melba toast
Leucine 0.844mg Melba toast
Lysine 0.28mg Melba toast
Methionine 0.214mg Melba toast
Phenylalanine 0.596mg Melba toast
Valine 0.52mg Melba toast
Histidine 0.261mg Melba toast
Saturated Fat 0g 0.445g Bagel
Monounsaturated Fat 0.29g 0.782g Melba toast
Polyunsaturated fat 0.936g 1.282g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Melba toast
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
28%
Bagel
34%
Melba toast
Minerals Daily Need Coverage Score
71%
Bagel
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 5.18g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast
Melba toast is relatively richer in vitamins
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.445g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  2. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.