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  6. Wonton wrappers vs. Melba toast

Wonton wrappers vs. Melba toast — In-Depth Nutrition Comparison

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How are Wonton wrappers and Melba toast different?

  • Wonton wrappers are richer in Vitamin B1, while Melba toast is higher in Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Selenium, Zinc, Folate, and Magnesium.
  • Melba toast covers your daily need of Manganese 21% more than Wonton wrappers.

Wonton wrappers (includes egg roll wrappers) and Crackers, melba toast, plain types were used in this article.

Infographic

Wonton wrappers 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.
Wonton wrappers
Wonton wrappers
1
:
9
Melba toast
Melba toast
Contains more Calcium +97.9%
Contains more Iron +10.1%
Contains more Magnesium +195%
Contains more Phosphorus +142%
Contains more Potassium +146.3%
Contains more Zinc +183.1%
Contains more Copper +96.6%
Contains more Manganese +77.1%
Contains more Selenium +23.4%
Equal in Sodium - 598
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
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 +97.9%
Contains more Iron +10.1%
Contains more Magnesium +195%
Contains more Phosphorus +142%
Contains more Potassium +146.3%
Contains more Zinc +183.1%
Contains more Copper +96.6%
Contains more Manganese +77.1%
Contains more Selenium +23.4%
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.
Wonton wrappers
Wonton wrappers
5
:
6
Melba toast
Melba toast
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +2672%
Contains more Vitamin B6 +226.7%
Contains more Folate +44.2%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
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 +25.7%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +2672%
Contains more Vitamin B6 +226.7%
Contains more Folate +44.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
4
Melba toast
Melba toast
Contains more Water +464.7%
Contains more Protein +23.5%
Contains more Fats +113.3%
Contains more Carbs +32.3%
Contains more Other +50%
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 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 Water +464.7%
Contains more Protein +23.5%
Contains more Fats +113.3%
Contains more Carbs +32.3%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Melba toast
Melba toast
Contains less Saturated Fat -40.9%
Contains more Monounsaturated Fat +301%
Contains more Polyunsaturated fat +110.2%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains less Saturated Fat -40.9%
Contains more Monounsaturated Fat +301%
Contains more Polyunsaturated fat +110.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Melba toast Opinion
Net carbs 56.1g 70.3g Melba toast
Protein 9.8g 12.1g Melba toast
Fats 1.5g 3.2g Melba toast
Carbs 57.9g 76.6g Melba toast
Calories 291kcal 390kcal Melba toast
Sugar 0.94g Wonton wrappers
Fiber 1.8g 6.3g Melba toast
Calcium 47mg 93mg Melba toast
Iron 3.36mg 3.7mg Melba toast
Magnesium 20mg 59mg Melba toast
Phosphorus 81mg 196mg Melba toast
Potassium 82mg 202mg Melba toast
Sodium 572mg 598mg Wonton wrappers
Zinc 0.71mg 2.01mg Melba toast
Copper 0.147mg 0.289mg Melba toast
Manganese 0.638mg 1.13mg Melba toast
Selenium 28.2µg 34.8µg Melba toast
Vitamin A 14IU 0IU Wonton wrappers
Vitamin A RAE 4µg 0µg Wonton wrappers
Vitamin E 0.43mg Melba toast
Vitamin B1 0.519mg 0.413mg Wonton wrappers
Vitamin B2 0.378mg 0.273mg Wonton wrappers
Vitamin B3 5.424mg 4.113mg Wonton wrappers
Vitamin B5 0.025mg 0.693mg Melba toast
Vitamin B6 0.03mg 0.098mg Melba toast
Folate 86µg 124µg Melba toast
Vitamin B12 0.02µg 0µg Wonton wrappers
Vitamin K 0.9µg Melba toast
Tryptophan 0.114mg 0.14mg Melba toast
Threonine 0.268mg 0.342mg Melba toast
Isoleucine 0.369mg 0.462mg Melba toast
Leucine 0.684mg 0.844mg Melba toast
Lysine 0.204mg 0.28mg Melba toast
Methionine 0.176mg 0.214mg Melba toast
Phenylalanine 0.486mg 0.596mg Melba toast
Valine 0.417mg 0.52mg Melba toast
Histidine 0.209mg 0.261mg Melba toast
Cholesterol 9mg 0mg Melba toast
Saturated Fat 0.263g 0.445g Wonton wrappers
Omega-3 - DHA 0.001g 0g Wonton wrappers
Monounsaturated Fat 0.195g 0.782g Melba toast
Polyunsaturated fat 0.61g 1.282g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers 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
33%
Wonton wrappers
34%
Melba toast
Minerals Daily Need Coverage Score
58%
Wonton wrappers
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 0.182g)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 17)
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.