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  6. Melba toast vs. Pumpernickel bread

Melba toast vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between Melba toast and Pumpernickel bread

  • Melba toast has more Selenium, Iron, Folate, Vitamin B1, Vitamin B3, and Vitamin B5, however, Pumpernickel bread has more Manganese.
  • Daily need coverage for Selenium from Melba toast is 19% higher.
  • Pumpernickel bread has 2 times less Vitamin B5 than Melba toast. Melba toast has 0.693mg of Vitamin B5, while Pumpernickel bread has 0.404mg.

Food types used in this article are Crackers, melba toast, plain and Bread, pumpernickel.

Infographic

Melba toast vs Pumpernickel bread 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
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +36.8%
Contains more Iron +28.9%
Contains more Phosphorus +10.1%
Contains more Zinc +35.8%
Contains more Selenium +42%
Contains more Manganese +15.5%
Equal in Magnesium - 54
Equal in Phosphorus - 178
Equal in Potassium - 208
Equal in Sodium - 596
Equal in Copper - 0.287
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +36.8%
Contains more Iron +28.9%
Contains more Phosphorus +10.1%
Contains more Zinc +35.8%
Contains more Selenium +42%
Contains more Manganese +15.5%
Equal in Magnesium - 54
Equal in Phosphorus - 178
Equal in Potassium - 208
Equal in Sodium - 596
Equal in Copper - 0.287

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
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +26.3%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +71.5%
Contains more Folate +33.3%
Contains more Vitamin K +12.5%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +28.6%
Equal in Vitamin E - 0.42
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%
Pumpernickel bread
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% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +71.5%
Contains more Folate +33.3%
Contains more Vitamin K +12.5%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +28.6%
Equal in Vitamin E - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Protein +39.1%
Contains more Carbs +61.3%
Contains more Water +643.1%
Equal in Fats - 3.1
Equal in Other - 2.8
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
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Protein +39.1%
Contains more Carbs +61.3%
Contains more Water +643.1%
Equal in Fats - 3.1
Equal in Other - 2.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +19.2%
Equal in Saturated Fat - 0.437
Equal in Polyunsaturated fat - 1.237
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +19.2%
Equal in Saturated Fat - 0.437
Equal in Polyunsaturated fat - 1.237

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 Pumpernickel bread
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 Pumpernickel bread Opinion
Net carbs 70.3g 41g Melba toast
Protein 12.1g 8.7g Melba toast
Fats 3.2g 3.1g Melba toast
Carbs 76.6g 47.5g Melba toast
Calories 390kcal 250kcal Melba toast
Sugar 0.94g 0.53g Pumpernickel bread
Fiber 6.3g 6.5g Pumpernickel bread
Calcium 93mg 68mg Melba toast
Iron 3.7mg 2.87mg Melba toast
Magnesium 59mg 54mg Melba toast
Phosphorus 196mg 178mg Melba toast
Potassium 202mg 208mg Pumpernickel bread
Sodium 598mg 596mg Pumpernickel bread
Zinc 2.01mg 1.48mg Melba toast
Copper 0.289mg 0.287mg Melba toast
Manganese 1.13mg 1.305mg Pumpernickel bread
Selenium 34.8µg 24.5µg Melba toast
Vitamin E 0.43mg 0.42mg Melba toast
Vitamin B1 0.413mg 0.327mg Melba toast
Vitamin B2 0.273mg 0.305mg Pumpernickel bread
Vitamin B3 4.113mg 3.091mg Melba toast
Vitamin B5 0.693mg 0.404mg Melba toast
Vitamin B6 0.098mg 0.126mg Pumpernickel bread
Folate 124µg 93µg Melba toast
Vitamin K 0.9µg 0.8µg Melba toast
Tryptophan 0.14mg 0.097mg Melba toast
Threonine 0.342mg 0.267mg Melba toast
Isoleucine 0.462mg 0.334mg Melba toast
Leucine 0.844mg 0.602mg Melba toast
Lysine 0.28mg 0.248mg Melba toast
Methionine 0.214mg 0.155mg Melba toast
Phenylalanine 0.596mg 0.422mg Melba toast
Valine 0.52mg 0.396mg Melba toast
Histidine 0.261mg 0.196mg Melba toast
Saturated Fat 0.445g 0.437g Pumpernickel bread
Monounsaturated Fat 0.782g 0.932g Pumpernickel bread
Polyunsaturated fat 1.282g 1.237g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Pumpernickel bread
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
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
88%
Melba toast
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 15)
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.