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  6. Cookies, graham crackers, chocolate-coated vs. Melba toast

Cookies, graham crackers, chocolate-coated vs. Melba toast — In-Depth Nutrition Comparison

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The main differences between cookies, graham crackers, chocolate-coated and melba toast

  • Cookies, graham crackers, chocolate-coated contains less selenium, manganese, iron, folate, zinc, fiber, phosphorus, and vitamin B3 than melba toast.
  • Daily need coverage for saturated fat for cookies, graham crackers, chocolate-coated is 84% higher.
  • Melba toast is lower in saturated fat.

Food types used in this article are Cookies, graham crackers, chocolate-coated and Crackers, melba toast, plain.

Infographic

Cookies, graham crackers, chocolate-coated 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 11% 14% 24% 75% 65% 5.5% 37% 35% 61% 61%
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 PotassiumPotassium +32.2%
Contains less SodiumSodium -55.7%
Contains more MagnesiumMagnesium +268.8%
Contains more CalciumCalcium +102.2%
Contains more IronIron +85%
Contains more CopperCopper +49%
Contains more ZincZinc +905%
Contains more PhosphorusPhosphorus +125.3%
Contains more ManganeseManganese +143.5%
Contains more SeleniumSelenium +213.5%

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 0.33% 0.67% 20% 0% 68% 35% 32% 23% 15% 13% 16% 38% 12%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +611.1%
Contains more CholineCholine +12.6%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B2Vitamin B2 +82%
Contains more Vitamin B3Vitamin B3 +141.9%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more FolateFolate +148%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookies, graham crackers, chocolate-coated Melba toast DV% diff.
Saturated fat 17.2g 0.445g 76%
Selenium 11.1µg 34.8µg 43%
Fats 25.8g 3.2g 35%
Manganese 0.464mg 1.13mg 29%
Polyunsaturated fat 4.9g 1.282g 24%
Iron 2mg 3.7mg 21%
Folate 50µg 124µg 19%
Fiber 2.2g 6.3g 16%
Phosphorus 87mg 196mg 16%
Zinc 0.2mg 2.01mg 16%
Protein 4g 12.1g 16%
Vitamin B3 1.7mg 4.113mg 15%
Sodium 265mg 598mg 14%
Vitamin B1 0.27mg 0.413mg 12%
Copper 0.194mg 0.289mg 11%
Magnesium 16mg 59mg 10%
Vitamin B2 0.15mg 0.273mg 9%
Vitamin B5 0.377mg 0.693mg 6%
Calories 500kcal 390kcal 6%
Monounsaturated fat 2.7g 0.782g 5%
Calcium 46mg 93mg 5%
Vitamin K 6.4µg 0.9µg 5%
Vitamin E 0.99mg 0.43mg 4%
Vitamin B12 0.1µg 0µg 4%
Carbs 66.78g 76.6g 3%
Vitamin B6 0.064mg 0.098mg 3%
Potassium 267mg 202mg 2%
Caffeine 3mg 0mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 64.58g 70.3g N/A
Cholesterol 1mg 0mg 0%
Vitamin D 1IU 0IU 0%
Sugar 37.3g 0.94g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.55g N/A
Choline 22.3mg 19.8mg 0%
Tryptophan 0.049mg 0.14mg 0%
Threonine 0.126mg 0.342mg 0%
Isoleucine 0.142mg 0.462mg 0%
Leucine 0.264mg 0.844mg 0%
Lysine 0.131mg 0.28mg 0%
Methionine 0.063mg 0.214mg 0%
Phenylalanine 0.178mg 0.596mg 0%
Valine 0.17mg 0.52mg 0%
Histidine 0.079mg 0.261mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 26% 67% 2%
Protein: 4 g
Fats: 25.8 g
Carbs: 66.78 g
Water: 2 g
Other: 1.42 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 +706.3%
Contains more ProteinProtein +202.5%
Contains more CarbsCarbs +14.7%
Contains more WaterWater +155%
Contains more OtherOther +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 11% 20%
Saturated fat: Sat. Fat 17.2 g
Monounsaturated fat: Mono. Fat 2.7 g
Polyunsaturated fat: Poly. Fat 4.9 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 +245.3%
Contains more Poly. FatPolyunsaturated fat +282.2%
Contains less Sat. FatSaturated fat -97.4%

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, graham crackers, chocolate-coated - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174958/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.