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  6. Melba toast vs. Graham cracker

Melba toast vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between Melba toast and Graham cracker

  • Melba toast has more Selenium, Copper, Vitamin B1, Fiber, Zinc, and Folate, while Graham cracker has more Vitamin K, and Vitamin E .
  • Melba toast covers your daily need of Selenium 52% more than Graham cracker.
  • Melba toast contains 2 times more Zinc than Graham cracker. While Melba toast contains 2.01mg of Zinc, Graham cracker contains only 0.96mg.
  • The amount of Sodium in Graham cracker is lower.

These are the specific foods used in this comparison Crackers, melba toast, plain and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Melba toast vs Graham cracker 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
Graham cracker
Graham cracker
Contains more Calcium +20.8%
Contains more Magnesium +47.5%
Contains more Potassium +18.8%
Contains more Zinc +109.4%
Contains more Copper +70%
Contains more Manganese +10.9%
Contains more Selenium +452.4%
Contains less Sodium -23.2%
Equal in Iron - 3.78
Equal in Phosphorus - 185
Equal in Manganese - 1.019
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +20.8%
Contains more Magnesium +47.5%
Contains more Potassium +18.8%
Contains more Zinc +109.4%
Contains more Copper +70%
Contains more Manganese +10.9%
Contains more Selenium +452.4%
Contains less Sodium -23.2%
Equal in Iron - 3.78
Equal in Phosphorus - 185
Equal in Manganese - 1.019

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
3
:
6
Graham cracker
Graham cracker
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +65%
Contains more Folate +36.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.2%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B6 +59.2%
Contains more Vitamin K +1488.9%
Equal in Vitamin B3 - 4.439
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%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +65%
Contains more Folate +36.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.2%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B6 +59.2%
Contains more Vitamin K +1488.9%
Equal in Vitamin B3 - 4.439

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
3
:
2
Graham cracker
Graham cracker
Contains more Protein +80.9%
Contains more Water +50.4%
Contains more Other +80.7%
Contains more Fats +231.3%
Equal in Carbs - 77.66
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
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Protein +80.9%
Contains more Water +50.4%
Contains more Other +80.7%
Contains more Fats +231.3%
Equal in Carbs - 77.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +320.3%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +320.3%

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 Graham cracker
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melba toast Graham cracker Opinion
Net carbs 70.3g 74.26g Graham cracker
Protein 12.1g 6.69g Melba toast
Fats 3.2g 10.6g Graham cracker
Carbs 76.6g 77.66g Graham cracker
Calories 390kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 0.94g 24.85g Melba toast
Fiber 6.3g 3.4g Melba toast
Calcium 93mg 77mg Melba toast
Iron 3.7mg 3.78mg Graham cracker
Magnesium 59mg 40mg Melba toast
Phosphorus 196mg 185mg Melba toast
Potassium 202mg 170mg Melba toast
Sodium 598mg 459mg Graham cracker
Zinc 2.01mg 0.96mg Melba toast
Copper 0.289mg 0.17mg Melba toast
Manganese 1.13mg 1.019mg Melba toast
Selenium 34.8µg 6.3µg Melba toast
Vitamin A 0IU 2IU Graham cracker
Vitamin E 0.43mg 1.51mg Graham cracker
Vitamin B1 0.413mg 0.265mg Melba toast
Vitamin B2 0.273mg 0.317mg Graham cracker
Vitamin B3 4.113mg 4.439mg Graham cracker
Vitamin B5 0.693mg 0.42mg Melba toast
Vitamin B6 0.098mg 0.156mg Graham cracker
Folate 124µg 91µg Melba toast
Vitamin K 0.9µg 14.3µg Graham cracker
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
Trans Fat 0.055g Melba toast
Saturated Fat 0.445g 1.633g Melba toast
Monounsaturated Fat 0.782g 2.509g Graham cracker
Polyunsaturated fat 1.282g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Graham cracker
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%
Graham cracker
Minerals Daily Need Coverage Score
88%
Melba toast
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 23.91g)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 1.188g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 139mg)
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 ($)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.