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  6. Melba toast vs. Waffle

Melba toast vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between Melba toast and Waffle?

  • Melba toast is higher in Manganese, Copper, Folate, Iron, Vitamin B3, and Vitamin B1, yet Waffle is higher in Selenium, and Calcium.
  • Melba toast's daily need coverage for Manganese is 38% more.
  • Melba toast has 5 times more Copper than Waffle. While Melba toast has 0.289mg of Copper, Waffle has only 0.062mg.
  • The amount of Saturated Fat in Melba toast is lower.

We used Crackers, melba toast, plain and Waffles, plain, prepared from recipe types in this article.

Infographic

Melba toast vs Waffle 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
Waffle
Waffle
Contains more Iron +60.2%
Contains more Magnesium +210.5%
Contains more Potassium +27%
Contains more Zinc +195.6%
Contains more Copper +366.1%
Contains more Manganese +326.4%
Contains more Calcium +174.2%
Contains less Sodium -14.5%
Contains more Selenium +32.8%
Equal in Phosphorus - 190
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +60.2%
Contains more Magnesium +210.5%
Contains more Potassium +27%
Contains more Zinc +195.6%
Contains more Copper +366.1%
Contains more Manganese +326.4%
Contains more Calcium +174.2%
Contains less Sodium -14.5%
Contains more Selenium +32.8%
Equal in Phosphorus - 190

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
8
:
4
Waffle
Waffle
Contains more Vitamin B1 +57%
Contains more Vitamin B3 +98.4%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +75%
Contains more Folate +169.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.1%
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%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin B1 +57%
Contains more Vitamin B3 +98.4%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +75%
Contains more Folate +169.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
2
:
3
Waffle
Waffle
Contains more Protein +53.2%
Contains more Carbs +132.8%
Contains more Fats +340.6%
Contains more Water +723.5%
Equal in Other - 3.1
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +53.2%
Contains more Carbs +132.8%
Contains more Fats +340.6%
Contains more Water +723.5%
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Waffle
Waffle
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +350.3%
Contains more Polyunsaturated fat +429.3%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +350.3%
Contains more Polyunsaturated fat +429.3%

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

All nutrients comparison - raw data values

Nutrient Melba toast Waffle Opinion
Net carbs 70.3g 32.9g Melba toast
Protein 12.1g 7.9g Melba toast
Fats 3.2g 14.1g Waffle
Carbs 76.6g 32.9g Melba toast
Calories 390kcal 291kcal Melba toast
Sugar 0.94g Waffle
Fiber 6.3g Melba toast
Calcium 93mg 255mg Waffle
Iron 3.7mg 2.31mg Melba toast
Magnesium 59mg 19mg Melba toast
Phosphorus 196mg 190mg Melba toast
Potassium 202mg 159mg Melba toast
Sodium 598mg 511mg Waffle
Zinc 2.01mg 0.68mg Melba toast
Copper 0.289mg 0.062mg Melba toast
Manganese 1.13mg 0.265mg Melba toast
Selenium 34.8µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.43mg Melba toast
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.413mg 0.263mg Melba toast
Vitamin B2 0.273mg 0.347mg Waffle
Vitamin B3 4.113mg 2.073mg Melba toast
Vitamin B5 0.693mg 0.485mg Melba toast
Vitamin B6 0.098mg 0.056mg Melba toast
Folate 124µg 46µg Melba toast
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 0.9µg Melba toast
Tryptophan 0.14mg 0.099mg Melba toast
Threonine 0.342mg 0.289mg Melba toast
Isoleucine 0.462mg 0.362mg Melba toast
Leucine 0.844mg 0.63mg Melba toast
Lysine 0.28mg 0.384mg Waffle
Methionine 0.214mg 0.179mg Melba toast
Phenylalanine 0.596mg 0.395mg Melba toast
Valine 0.52mg 0.409mg Melba toast
Histidine 0.261mg 0.187mg Melba toast
Cholesterol 0mg 69mg Melba toast
Saturated Fat 0.445g 2.866g Melba toast
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 0.782g 3.521g Waffle
Polyunsaturated fat 1.282g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Waffle
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
26%
Waffle
Minerals Daily Need Coverage Score
88%
Melba toast
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 87mg)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 2.421g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 12)
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 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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.