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  6. Melba toast vs. Bagel

Melba toast vs. Bagel — In-Depth Nutrition Comparison

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How are Melba toast and Bagel different?

  • Melba toast is richer in Copper, Folate, Iron, Selenium, Fiber, Zinc, Phosphorus, and Calcium, while Bagel is higher in Manganese.
  • Bagel covers your daily need of Manganese 13% more than Melba toast.
  • Melba toast contains 5 times more Calcium than Bagel. Melba toast contains 93mg of Calcium, while Bagel contains 20mg.
  • Bagel is lower in Sodium.

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

Infographic

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

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.
Melba toast
Melba toast
6
:
2
Bagel
Bagel
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%
Contains more Vitamin B6 +50%
Contains more Vitamin K +66.7%
Equal in Vitamin B1 - 0.403
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%
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%
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%
Contains more Vitamin B6 +50%
Contains more Vitamin K +66.7%
Equal in Vitamin B1 - 0.403

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Bagel
Bagel
Contains more Protein +18.6%
Contains more Fats +109.2%
Contains more Carbs +56.7%
Contains more Other +63.9%
Contains more Water +636.3%
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
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
Contains more Protein +18.6%
Contains more Fats +109.2%
Contains more Carbs +56.7%
Contains more Other +63.9%
Contains more Water +636.3%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melba toast Bagel
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 Melba toast Bagel Opinion
Net carbs 70.3g 44.79g Melba toast
Protein 12.1g 10.2g Melba toast
Fats 3.2g 1.53g Melba toast
Carbs 76.6g 48.89g Melba toast
Calories 390kcal 250kcal Melba toast
Sugar 0.94g 6.12g Melba toast
Fiber 6.3g 4.1g Melba toast
Calcium 93mg 20mg Melba toast
Iron 3.7mg 2.76mg Melba toast
Magnesium 59mg 51mg Melba toast
Phosphorus 196mg 142mg Melba toast
Potassium 202mg 165mg Melba toast
Sodium 598mg 439mg Bagel
Zinc 2.01mg 1.1mg Melba toast
Copper 0.289mg 0.175mg Melba toast
Manganese 1.13mg 1.43mg Bagel
Selenium 34.8µg 28.7µg Melba toast
Vitamin E 0.43mg 0.32mg Melba toast
Vitamin B1 0.413mg 0.403mg Melba toast
Vitamin B2 0.273mg 0.209mg Melba toast
Vitamin B3 4.113mg 3.37mg Melba toast
Vitamin B5 0.693mg 0.375mg Melba toast
Vitamin B6 0.098mg 0.147mg Bagel
Folate 124µg 76µg Melba toast
Vitamin K 0.9µg 1.5µg 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 0.445g 0g Bagel
Monounsaturated Fat 0.782g 0.29g Melba toast
Polyunsaturated fat 1.282g 0.936g Melba toast

Which food is preferable for your diet?

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

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