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  6. Melba toast vs. Cheese sandwich

Melba toast vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between Melba toast and Cheese sandwich

  • Melba toast has more Selenium, Folate, Copper, Iron, and Fiber, while Cheese sandwich has more Phosphorus, Vitamin B6, Vitamin B2, and Calcium.
  • Cheese sandwich covers your daily need of Phosphorus 27% more than Melba toast.
  • Melba toast contains 2 times more Fiber than Cheese sandwich. While Melba toast contains 6.3g of Fiber, Cheese sandwich contains only 3.1g.
  • The amount of Saturated Fat in Melba toast is lower.

These are the specific foods used in this comparison Crackers, melba toast, plain and Crackers, wheat, sandwich, with cheese filling.

Infographic

Melba toast vs Cheese sandwich 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
7
:
3
Cheese sandwich
Cheese sandwich
Contains more Iron +41.2%
Contains less Sodium -28.7%
Contains more Zinc +131%
Contains more Copper +80.6%
Contains more Selenium +43.2%
Contains more Calcium +119.4%
Contains more Phosphorus +94.9%
Contains more Potassium +51.5%
Equal in Magnesium - 54
Equal in Manganese - 1.083
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Iron +41.2%
Contains less Sodium -28.7%
Contains more Zinc +131%
Contains more Copper +80.6%
Contains more Selenium +43.2%
Contains more Calcium +119.4%
Contains more Phosphorus +94.9%
Contains more Potassium +51.5%
Equal in Magnesium - 54
Equal in Manganese - 1.083

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
7
:
5
Cheese sandwich
Cheese sandwich
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +11.4%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B6 +166.3%
Contains more Vitamin B12 +∞%
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%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +11.4%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B6 +166.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
3
:
2
Cheese sandwich
Cheese sandwich
Contains more Protein +23.5%
Contains more Carbs +31.6%
Contains more Water +59.4%
Contains more Fats +681.3%
Contains more Other +26.7%
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
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Protein +23.5%
Contains more Carbs +31.6%
Contains more Water +59.4%
Contains more Fats +681.3%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1223.7%
Contains more Polyunsaturated fat +615%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1223.7%
Contains more Polyunsaturated fat +615%

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 Cheese sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melba toast Cheese sandwich Opinion
Net carbs 70.3g 55.1g Melba toast
Protein 12.1g 9.8g Melba toast
Fats 3.2g 25g Cheese sandwich
Carbs 76.6g 58.2g Melba toast
Calories 390kcal 497kcal Cheese sandwich
Sugar 0.94g Cheese sandwich
Fiber 6.3g 3.1g Melba toast
Calcium 93mg 204mg Cheese sandwich
Iron 3.7mg 2.62mg Melba toast
Magnesium 59mg 54mg Melba toast
Phosphorus 196mg 382mg Cheese sandwich
Potassium 202mg 306mg Cheese sandwich
Sodium 598mg 839mg Melba toast
Zinc 2.01mg 0.87mg Melba toast
Copper 0.289mg 0.16mg Melba toast
Manganese 1.13mg 1.083mg Melba toast
Selenium 34.8µg 24.3µg Melba toast
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.43mg Melba toast
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.413mg 0.358mg Melba toast
Vitamin B2 0.273mg 0.427mg Cheese sandwich
Vitamin B3 4.113mg 3.185mg Melba toast
Vitamin B5 0.693mg 0.622mg Melba toast
Vitamin B6 0.098mg 0.261mg Cheese sandwich
Folate 124µg 64µg Melba toast
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 0.9µg Melba toast
Tryptophan 0.14mg 0.13mg Melba toast
Threonine 0.342mg 0.298mg Melba toast
Isoleucine 0.462mg 0.383mg Melba toast
Leucine 0.844mg 0.698mg Melba toast
Lysine 0.28mg 0.344mg Cheese sandwich
Methionine 0.214mg 0.167mg Melba toast
Phenylalanine 0.596mg 0.472mg Melba toast
Valine 0.52mg 0.438mg Melba toast
Histidine 0.261mg 0.219mg Melba toast
Cholesterol 0mg 7mg Melba toast
Saturated Fat 0.445g 4.129g Melba toast
Monounsaturated Fat 0.782g 10.351g Cheese sandwich
Polyunsaturated fat 1.282g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Cheese sandwich
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
35%
Cheese sandwich
Minerals Daily Need Coverage Score
88%
Melba toast
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Melba toast
Melba toast contains less Sodium (difference - 241mg)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 3.684g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.94g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.