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  6. Melba toast vs. Pita

Melba toast vs. Pita — In-Depth Nutrition Comparison

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Summary of differences between Melba toast and Pita

  • The amount of Iron, Manganese, Folate, Fiber, Phosphorus, Vitamin B2, Copper, Vitamin B3, Vitamin B1, and Zinc in Melba toast is higher than in Pita.
  • Melba toast covers your daily need of Iron 29% more than Pita.
  • Melba toast contains 5 times more Folate than Pita. While Melba toast contains 124µg of Folate, Pita contains only 24µg.

These are the specific foods used in this comparison Crackers, melba toast, plain and Bread, pita, white, unenriched.

Infographic

Melba toast vs Pita 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
9
:
1
Pita
Pita
Contains more Iron +164.3%
Contains more Magnesium +126.9%
Contains more Phosphorus +102.1%
Contains more Potassium +68.3%
Contains more Zinc +139.3%
Contains more Copper +72%
Contains more Manganese +134.9%
Contains less Sodium -10.4%
Equal in Calcium - 86
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Iron +164.3%
Contains more Magnesium +126.9%
Contains more Phosphorus +102.1%
Contains more Potassium +68.3%
Contains more Zinc +139.3%
Contains more Copper +72%
Contains more Manganese +134.9%
Contains less Sodium -10.4%
Equal in Calcium - 86

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
9
:
0
Pita
Pita
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +181.4%
Contains more Vitamin B3 +92%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +188.2%
Contains more Folate +416.7%
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%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +181.4%
Contains more Vitamin B3 +92%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +188.2%
Contains more Folate +416.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Pita
Pita
Contains more Protein +33%
Contains more Fats +166.7%
Contains more Carbs +37.5%
Contains more Other +57.9%
Contains more Water +529.4%
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
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Protein +33%
Contains more Fats +166.7%
Contains more Carbs +37.5%
Contains more Other +57.9%
Contains more Water +529.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
2
:
1
Pita
Pita
Contains more Monounsaturated Fat +644.8%
Contains more Polyunsaturated fat +139.6%
Contains less Saturated Fat -62.7%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +644.8%
Contains more Polyunsaturated fat +139.6%
Contains less Saturated Fat -62.7%

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

All nutrients comparison - raw data values

Nutrient Melba toast Pita Opinion
Net carbs 70.3g 53.5g Melba toast
Protein 12.1g 9.1g Melba toast
Fats 3.2g 1.2g Melba toast
Carbs 76.6g 55.7g Melba toast
Calories 390kcal 275kcal Melba toast
Sugar 0.94g Pita
Fiber 6.3g 2.2g Melba toast
Calcium 93mg 86mg Melba toast
Iron 3.7mg 1.4mg Melba toast
Magnesium 59mg 26mg Melba toast
Phosphorus 196mg 97mg Melba toast
Potassium 202mg 120mg Melba toast
Sodium 598mg 536mg Pita
Zinc 2.01mg 0.84mg Melba toast
Copper 0.289mg 0.168mg Melba toast
Manganese 1.13mg 0.481mg Melba toast
Selenium 34.8µg Melba toast
Vitamin E 0.43mg Melba toast
Vitamin B1 0.413mg 0.267mg Melba toast
Vitamin B2 0.273mg 0.097mg Melba toast
Vitamin B3 4.113mg 2.142mg Melba toast
Vitamin B5 0.693mg 0.397mg Melba toast
Vitamin B6 0.098mg 0.034mg Melba toast
Folate 124µg 24µg Melba toast
Vitamin K 0.9µg Melba toast
Tryptophan 0.14mg 0.105mg Melba toast
Threonine 0.342mg 0.257mg Melba toast
Isoleucine 0.462mg 0.349mg Melba toast
Leucine 0.844mg 0.634mg Melba toast
Lysine 0.28mg 0.219mg Melba toast
Methionine 0.214mg 0.16mg Melba toast
Phenylalanine 0.596mg 0.446mg Melba toast
Valine 0.52mg 0.394mg Melba toast
Histidine 0.261mg 0.195mg Melba toast
Saturated Fat 0.445g 0.166g Pita
Monounsaturated Fat 0.782g 0.105g Melba toast
Polyunsaturated fat 1.282g 0.535g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Pita
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
15%
Pita
Minerals Daily Need Coverage Score
88%
Melba toast
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.279g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 4)
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 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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.