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  6. Cookies, gluten-free, chocolate wafer vs. Melba toast

Cookies, gluten-free, chocolate wafer vs. Melba toast — In-Depth Nutrition Comparison

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Summary of differences between cookies, gluten-free, chocolate wafer and melba toast

  • Cookies, gluten-free, chocolate wafer has more monounsaturated fat, while melba toast has more manganese, fiber, zinc, phosphorus, and vitamin B5.
  • Cookies, gluten-free, chocolate wafer covers your daily need for saturated fat, 74% more than melba toast.
  • Cookies, gluten-free, chocolate wafer contains 12 times more monounsaturated fat than melba toast. While cookies, gluten-free, chocolate wafer contains 9.462g of monounsaturated fat, melba toast contains only 0.782g.
  • The amount of saturated fat in melba toast is lower.

These are the specific foods used in this comparison Cookies, gluten-free, chocolate wafer and Crackers, melba toast, plain.

Infographic

Cookies, gluten-free, chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 33% 30% 138% 86% 21% 62% 16% 54% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Contains more CalciumCalcium +17.2%
Contains more PotassiumPotassium +68.3%
Contains less SodiumSodium -79.6%
Contains more MagnesiumMagnesium +43.9%
Contains more CopperCopper +11.6%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +174.9%
~equal in Iron ~3.7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 26% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Contains more Vitamin B5Vitamin B5 +61.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 30% 63%
Protein: 4.06 g
Fats: 30.42 g
Carbs: 62.82 g
Water: 1.37 g
Other: 1.33 g
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 FatsFats +850.6%
Contains more ProteinProtein +198%
Contains more CarbsCarbs +21.9%
Contains more WaterWater +272.3%
Contains more OtherOther +125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 35% 8%
Saturated fat: Sat. Fat 15.299 g
Monounsaturated fat: Mono. Fat 9.462 g
Polyunsaturated fat: Poly. Fat 2.274 g
18% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Contains more Mono. FatMonounsaturated fat +1110%
Contains more Poly. FatPolyunsaturated fat +77.4%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cookies, gluten-free, chocolate wafer Melba toast
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cookies, gluten-free, chocolate wafer Melba toast DV% diff.
Saturated fat 15.299g 0.445g 68%
Selenium 34.8µg 63%
Fats 30.42g 3.2g 42%
Vitamin B1 0.413mg 34%
Folate 124µg 31%
Manganese 0.411mg 1.13mg 31%
Vitamin B3 4.113mg 26%
Monounsaturated fat 9.462g 0.782g 22%
Sodium 122mg 598mg 21%
Vitamin B2 0.273mg 21%
Fiber 1.6g 6.3g 19%
Protein 4.06g 12.1g 16%
Zinc 0.78mg 2.01mg 11%
Starch 21.2g 9%
Calories 541kcal 390kcal 8%
Vitamin B6 0.098mg 8%
Polyunsaturated fat 2.274g 1.282g 7%
Phosphorus 144mg 196mg 7%
Vitamin B5 0.43mg 0.693mg 5%
Carbs 62.82g 76.6g 5%
Potassium 340mg 202mg 4%
Magnesium 41mg 59mg 4%
Choline 19.8mg 4%
Vitamin E 0.43mg 3%
Copper 0.259mg 0.289mg 3%
Calcium 109mg 93mg 2%
Vitamin K 0.9µg 1%
Net carbs 61.22g 70.3g N/A
Iron 3.67mg 3.7mg 0%
Sugar 40.99g 0.94g N/A
Trans fat 0.102g N/A
Tryptophan 0.14mg 0%
Threonine 0.342mg 0%
Isoleucine 0.462mg 0%
Leucine 0.844mg 0%
Lysine 0.28mg 0%
Methionine 0.214mg 0%
Phenylalanine 0.596mg 0%
Valine 0.52mg 0%
Histidine 0.261mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.115g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.082g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookies, gluten-free, chocolate wafer Melba toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
2%
Cookies, gluten-free, chocolate wafer
32%
Melba toast
Minerals Daily Need Coverage Score
47%
Cookies, gluten-free, chocolate wafer
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 40.05g)
Which food is lower in Saturated fat?
Melba toast
Melba toast is lower in Saturated fat (difference - 14.854g)
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 lower in Cholesterol?
Cookies, gluten-free, chocolate wafer
Cookies, gluten-free, chocolate wafer is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cookies, gluten-free, chocolate wafer
Cookies, gluten-free, chocolate wafer contains less Sodium (difference - 476mg)
Which food is lower in glycemic index?
Cookies, gluten-free, chocolate wafer
Cookies, gluten-free, chocolate wafer is lower in glycemic index (difference - 64)
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. Cookies, gluten-free, chocolate wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171858/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.