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  6. Wafer vs. Melba toast

Wafer vs. Melba toast — In-Depth Nutrition Comparison

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What are the differences between Wafer and Melba toast?

  • Wafer is higher in Copper, yet Melba toast is higher in Selenium, Folate, Manganese, Vitamin B1, Fiber, Phosphorus, Zinc, and Vitamin B3.
  • Melba toast's daily need coverage for Selenium is 53% more.
  • Wafer has 10 times more Saturated Fat than Melba toast. While Wafer has 4.241g of Saturated Fat, Melba toast has only 0.445g.

We used Cookies, chocolate wafers and Crackers, melba toast, plain types in this article.

Infographic

Wafer vs Melba toast 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.
Wafer
Wafer
4
:
6
Melba toast
Melba toast
Contains more Copper +60.2%
Contains more Calcium +200%
Contains more Magnesium +11.3%
Contains more Phosphorus +48.5%
Contains more Zinc +84.4%
Contains more Manganese +62.4%
Contains more Selenium +510.5%
Equal in Iron - 3.7
Equal in Potassium - 202
Equal in Sodium - 598
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains more Copper +60.2%
Contains more Calcium +200%
Contains more Magnesium +11.3%
Contains more Phosphorus +48.5%
Contains more Zinc +84.4%
Contains more Manganese +62.4%
Contains more Selenium +510.5%
Equal in Iron - 3.7
Equal in Potassium - 202
Equal in Sodium - 598

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.
Wafer
Wafer
4
:
6
Melba toast
Melba toast
Contains more Vitamin A +∞%
Contains more Vitamin E +67.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +103.4%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +81.9%
Contains more Vitamin B6 +92.2%
Contains more Folate +163.8%
Equal in Vitamin B2 - 0.273
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +67.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +103.4%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +81.9%
Contains more Vitamin B6 +92.2%
Contains more Folate +163.8%
Equal in Vitamin B2 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
:
4
Melba toast
Melba toast
Contains more Fats +343.8%
Contains more Protein +83.3%
Contains more Water +13.3%
Contains more Other +50%
Equal in Carbs - 76.6
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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
Contains more Fats +343.8%
Contains more Protein +83.3%
Contains more Water +13.3%
Contains more Other +50%
Equal in Carbs - 76.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Melba toast
Melba toast
Contains more Monounsaturated Fat +522.1%
Contains more Polyunsaturated fat +223.9%
Contains less Saturated Fat -89.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains more Monounsaturated Fat +522.1%
Contains more Polyunsaturated fat +223.9%
Contains less Saturated Fat -89.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Melba toast
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Melba toast Opinion
Net carbs 69.3g 70.3g Melba toast
Protein 6.6g 12.1g Melba toast
Fats 14.2g 3.2g Wafer
Carbs 72.7g 76.6g Melba toast
Calories 433kcal 390kcal Wafer
Sugar 37.43g 0.94g Melba toast
Fiber 3.4g 6.3g Melba toast
Calcium 31mg 93mg Melba toast
Iron 4.01mg 3.7mg Wafer
Magnesium 53mg 59mg Melba toast
Phosphorus 132mg 196mg Melba toast
Potassium 210mg 202mg Wafer
Sodium 580mg 598mg Wafer
Zinc 1.09mg 2.01mg Melba toast
Copper 0.463mg 0.289mg Wafer
Manganese 0.696mg 1.13mg Melba toast
Selenium 5.7µg 34.8µg Melba toast
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.43mg Wafer
Vitamin B1 0.203mg 0.413mg Melba toast
Vitamin B2 0.266mg 0.273mg Melba toast
Vitamin B3 2.858mg 4.113mg Melba toast
Vitamin B5 0.381mg 0.693mg Melba toast
Vitamin B6 0.051mg 0.098mg Melba toast
Folate 47µg 124µg Melba toast
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.9µg Wafer
Tryptophan 0.096mg 0.14mg Melba toast
Threonine 0.22mg 0.342mg Melba toast
Isoleucine 0.261mg 0.462mg Melba toast
Leucine 0.447mg 0.844mg Melba toast
Lysine 0.281mg 0.28mg Wafer
Methionine 0.105mg 0.214mg Melba toast
Phenylalanine 0.308mg 0.596mg Melba toast
Valine 0.323mg 0.52mg Melba toast
Histidine 0.128mg 0.261mg Melba toast
Cholesterol 2mg 0mg Melba toast
Saturated Fat 4.241g 0.445g Melba toast
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.782g Wafer
Polyunsaturated fat 4.153g 1.282g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Melba toast
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
22%
Wafer
34%
Melba toast
Minerals Daily Need Coverage Score
65%
Wafer
88%
Melba toast

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 36.49g)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 3.796g)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.