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  6. Melba toast vs. Saltine cracker

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

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What are the differences between Melba toast and Saltine cracker?

  • Melba toast is higher in Selenium, Manganese, Copper, Fiber, Phosphorus, and Zinc, yet Saltine cracker is higher in Iron, Vitamin B2, and Vitamin B3.
  • Saltine cracker's daily need coverage for Iron is 50% more.
  • Melba toast has 2 times more Fiber than Saltine cracker. While Melba toast has 6.3g of Fiber, Saltine cracker has only 2.7g.
  • The amount of Sodium in Melba toast is lower.

We used Crackers, melba toast, plain and Crackers, saltines, fat-free, low-sodium types in this article.

Infographic

Melba toast vs Saltine 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
9
:
1
Saltine cracker
Saltine cracker
Contains more Calcium +322.7%
Contains more Magnesium +126.9%
Contains more Phosphorus +73.5%
Contains more Potassium +75.7%
Contains less Sodium -29.6%
Contains more Zinc +113.8%
Contains more Copper +99.3%
Contains more Manganese +77.4%
Contains more Selenium +62.6%
Contains more Iron +108.6%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +322.7%
Contains more Magnesium +126.9%
Contains more Phosphorus +73.5%
Contains more Potassium +75.7%
Contains less Sodium -29.6%
Contains more Zinc +113.8%
Contains more Copper +99.3%
Contains more Manganese +77.4%
Contains more Selenium +62.6%
Contains more Iron +108.6%

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
:
4
Saltine cracker
Saltine cracker
Contains more Vitamin E +258.3%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +38.9%
Contains more Vitamin K +444.4%
Equal in Folate - 124
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%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin E +258.3%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B3 +38.9%
Contains more Vitamin K +444.4%
Equal in Folate - 124

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Saltine cracker
Saltine cracker
Contains more Protein +15.2%
Contains more Fats +100%
Contains more Water +50%
Contains more Other +36.4%
Equal in Carbs - 82.3
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
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Protein +15.2%
Contains more Fats +100%
Contains more Water +50%
Contains more Other +36.4%
Equal in Carbs - 82.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +450.7%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -45.2%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +450.7%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -45.2%

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

All nutrients comparison - raw data values

Nutrient Melba toast Saltine cracker Opinion
Net carbs 70.3g 79.6g Saltine cracker
Protein 12.1g 10.5g Melba toast
Fats 3.2g 1.6g Melba toast
Carbs 76.6g 82.3g Saltine cracker
Calories 390kcal 393kcal Saltine cracker
Sugar 0.94g 0.38g Saltine cracker
Fiber 6.3g 2.7g Melba toast
Calcium 93mg 22mg Melba toast
Iron 3.7mg 7.72mg Saltine cracker
Magnesium 59mg 26mg Melba toast
Phosphorus 196mg 113mg Melba toast
Potassium 202mg 115mg Melba toast
Sodium 598mg 849mg Melba toast
Zinc 2.01mg 0.94mg Melba toast
Copper 0.289mg 0.145mg Melba toast
Manganese 1.13mg 0.637mg Melba toast
Selenium 34.8µg 21.4µg Melba toast
Vitamin E 0.43mg 0.12mg Melba toast
Vitamin B1 0.413mg 0.518mg Saltine cracker
Vitamin B2 0.273mg 0.59mg Saltine cracker
Vitamin B3 4.113mg 5.714mg Saltine cracker
Vitamin B5 0.693mg 0.39mg Melba toast
Vitamin B6 0.098mg 0.085mg Melba toast
Folate 124µg 124µg
Vitamin K 0.9µg 4.9µg Saltine cracker
Tryptophan 0.14mg 0.138mg Melba toast
Threonine 0.342mg 0.287mg Melba toast
Isoleucine 0.462mg 0.378mg Melba toast
Leucine 0.844mg 0.716mg Melba toast
Lysine 0.28mg 0.29mg Saltine cracker
Methionine 0.214mg 0.18mg Melba toast
Phenylalanine 0.596mg 0.514mg Melba toast
Valine 0.52mg 0.439mg Melba toast
Histidine 0.261mg 0.224mg Melba toast
Saturated Fat 0.445g 0.244g Saltine cracker
Monounsaturated Fat 0.782g 0.142g Melba toast
Polyunsaturated fat 1.282g 0.685g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Saltine 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
44%
Saltine cracker
Minerals Daily Need Coverage Score
88%
Melba toast
76%
Saltine cracker

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 0.201g)
Which food contains less Sodium?
Melba toast
Melba toast contains less Sodium (difference - 251mg)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 10)
Which food is cheaper?
Melba toast
Melba toast is cheaper (difference - $2.4)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.