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  6. White Bread vs. Melba toast

White Bread vs. Melba toast — In-Depth Nutrition Comparison

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How are White Bread and Melba toast different?

  • White Bread is higher in Vitamin B1, and Calcium, however, Melba toast is richer in Manganese, Selenium, Copper, Fiber, Phosphorus, Zinc, and Magnesium.
  • Daily need coverage for Manganese from Melba toast is 26% higher.
  • White Bread contains 2 times more Calcium than Melba toast. While White Bread contains 144mg of Calcium, Melba toast contains only 93mg.
  • White Bread has less Sodium.

Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, melba toast, plain are the varieties used in this article.

Infographic

White Bread 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.
White Bread
White Bread
2
:
8
Melba toast
Melba toast
Contains more Calcium +54.8%
Contains less Sodium -18.1%
Contains more Magnesium +156.5%
Contains more Phosphorus +100%
Contains more Potassium +60.3%
Contains more Zinc +171.6%
Contains more Copper +186.1%
Contains more Manganese +110.8%
Contains more Selenium +58.2%
Equal in Iron - 3.7
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains more Calcium +54.8%
Contains less Sodium -18.1%
Contains more Magnesium +156.5%
Contains more Phosphorus +100%
Contains more Potassium +60.3%
Contains more Zinc +171.6%
Contains more Copper +186.1%
Contains more Manganese +110.8%
Contains more Selenium +58.2%
Equal in Iron - 3.7

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.
White Bread
White Bread
3
:
6
Melba toast
Melba toast
Contains more Vitamin A +∞%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B3 +16.2%
Contains more Vitamin E +95.5%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +12.6%
Contains more Folate +11.7%
Contains more Vitamin K +350%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 B1 +29.1%
Contains more Vitamin B3 +16.2%
Contains more Vitamin E +95.5%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +12.6%
Contains more Folate +11.7%
Contains more Vitamin K +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Melba toast
Melba toast
Contains more Water +614.1%
Contains more Protein +36.7%
Contains more Carbs +55%
Contains more Other +51.5%
Equal in Fats - 3.2
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 Water +614.1%
Contains more Protein +36.7%
Contains more Carbs +55%
Contains more Other +51.5%
Equal in Fats - 3.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
1
:
2
Melba toast
Melba toast
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +30.6%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Melba toast Opinion
Net carbs 46.72g 70.3g Melba toast
Protein 8.85g 12.1g Melba toast
Fats 3.33g 3.2g White Bread
Carbs 49.42g 76.6g Melba toast
Calories 266kcal 390kcal Melba toast
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.94g Melba toast
Fiber 2.7g 6.3g Melba toast
Calcium 144mg 93mg White Bread
Iron 3.61mg 3.7mg Melba toast
Magnesium 23mg 59mg Melba toast
Phosphorus 98mg 196mg Melba toast
Potassium 126mg 202mg Melba toast
Sodium 490mg 598mg White Bread
Zinc 0.74mg 2.01mg Melba toast
Copper 0.101mg 0.289mg Melba toast
Manganese 0.536mg 1.13mg Melba toast
Selenium 22µg 34.8µg Melba toast
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.43mg Melba toast
Vitamin B1 0.533mg 0.413mg White Bread
Vitamin B2 0.243mg 0.273mg Melba toast
Vitamin B3 4.78mg 4.113mg White Bread
Vitamin B5 0.536mg 0.693mg Melba toast
Vitamin B6 0.087mg 0.098mg Melba toast
Folate 111µg 124µg Melba toast
Vitamin K 0.2µg 0.9µg Melba toast
Tryptophan 0.14mg Melba toast
Threonine 0.342mg Melba toast
Isoleucine 0.462mg Melba toast
Leucine 0.844mg Melba toast
Lysine 0.28mg Melba toast
Methionine 0.214mg Melba toast
Phenylalanine 0.596mg Melba toast
Valine 0.52mg Melba toast
Histidine 0.261mg Melba toast
Trans Fat 0.027g Melba toast
Saturated Fat 0.698g 0.445g Melba toast
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.782g Melba toast
Polyunsaturated fat 1.602g 1.282g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
34%
Melba toast
Minerals Daily Need Coverage Score
56%
White Bread
88%
Melba toast

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 108mg)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 4.73g)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 0.253g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 9)
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 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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.