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

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

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The main differences between cookies, gluten-free, lemon wafer and melba toast

  • Cookies, gluten-free, lemon wafer contains less selenium, manganese, iron, copper, folate, vitamin B1, vitamin B3, fiber, and phosphorus than melba toast.
  • Daily need coverage for selenium for melba toast is 63% higher.
  • Melba toast has 24 times less saturated fat than cookies, gluten-free, lemon wafer. Cookies, gluten-free, lemon wafer has 10.501g of saturated fat, while melba toast has 0.445g.

Food types used in this article are Cookies, gluten-free, lemon wafer and Crackers, melba toast, plain.

Infographic

Cookies, gluten-free, lemon 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 2.1% 2.7% 3.2% 6.8% 0% 0.82% 17% 14% 2.5% 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 less SodiumSodium -81.4%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +461.1%
Contains more IronIron +1955.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +402.6%
Contains more ManganeseManganese +5847.4%
Contains more SeleniumSelenium +∞%

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% 62% 0% 11% 17% 1.2% 0% 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 EVitamin E +625.6%
Contains more Vitamin B1Vitamin B1 +817.8%
Contains more Vitamin B2Vitamin B2 +268.9%
Contains more Vitamin B3Vitamin B3 +6227.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~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
24% 74%
Protein: 0 g
Fats: 24.18 g
Carbs: 74.39 g
Water: 1.12 g
Other: 0.31 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 +655.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +355.4%
Contains more OtherOther +867.7%
~equal in Carbs ~76.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 39% 12%
Saturated fat: Sat. Fat 10.501 g
Monounsaturated fat: Mono. Fat 8.312 g
Polyunsaturated fat: Poly. Fat 2.67 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 +962.9%
Contains more Poly. FatPolyunsaturated fat +108.3%
Contains less Sat. FatSaturated fat -95.8%

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, lemon 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, lemon wafer Melba toast DV% diff.
Selenium 0µg 34.8µg 63%
Manganese 0.019mg 1.13mg 48%
Saturated fat 10.501g 0.445g 46%
Iron 0.18mg 3.7mg 44%
Copper 0mg 0.289mg 32%
Fats 24.18g 3.2g 32%
Vitamin B1 0.045mg 0.413mg 31%
Folate 0µg 124µg 31%
Vitamin B3 0.065mg 4.113mg 25%
Fiber 0g 6.3g 25%
Protein 0g 12.1g 24%
Phosphorus 39mg 196mg 22%
Sodium 111mg 598mg 21%
Monounsaturated fat 8.312g 0.782g 19%
Zinc 0.03mg 2.01mg 18%
Vitamin E 3.12mg 0.43mg 18%
Vitamin B2 0.074mg 0.273mg 15%
Vitamin B5 0mg 0.693mg 14%
Starch 33.55g 14%
Magnesium 3mg 59mg 13%
Polyunsaturated fat 2.67g 1.282g 9%
Calcium 9mg 93mg 8%
Vitamin B6 0mg 0.098mg 8%
Calories 515kcal 390kcal 6%
Potassium 36mg 202mg 5%
Choline 19.8mg 4%
Vitamin K 0.9µg 1%
Carbs 74.39g 76.6g 1%
Net carbs 74.39g 70.3g N/A
Sugar 42.31g 0.94g N/A
Trans fat 0.043g 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 0.002g 0g N/A
Omega-3 - ALA 0.088g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookies, gluten-free, lemon 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
7%
Cookies, gluten-free, lemon wafer
32%
Melba toast
Minerals Daily Need Coverage Score
5%
Cookies, gluten-free, lemon wafer
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 41.37g)
Which food is lower in Saturated fat?
Melba toast
Melba toast is lower in Saturated fat (difference - 10.056g)
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, lemon wafer
Cookies, gluten-free, lemon wafer is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cookies, gluten-free, lemon wafer
Cookies, gluten-free, lemon wafer contains less Sodium (difference - 487mg)
Which food is lower in glycemic index?
Cookies, gluten-free, lemon wafer
Cookies, gluten-free, lemon 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, lemon wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171859/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.