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  6. Crackers, cheese, low sodium vs. Melba toast

Crackers, cheese, low sodium vs. Melba toast — In-Depth Nutrition Comparison

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The main differences between crackers, cheese, low sodium and melba toast

  • Crackers, cheese, low sodium has more vitamin B6, vitamin B12, iron, vitamin B1, and vitamin B2; however, melba toast has more selenium, manganese, fiber, and copper.
  • Daily need coverage for selenium for melba toast is 48% higher.
  • Melba toast is lower in saturated fat.

Food types used in this article are Crackers, cheese, low sodium and Crackers, melba toast, plain.

Infographic

Crackers, cheese, low sodium 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 26% 45% 9.4% 179% 70% 31% 93% 60% 82% 47%
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 +62.4%
Contains more IronIron +28.9%
Contains more PhosphorusPhosphorus +11.2%
Contains less SodiumSodium -23.4%
Contains more MagnesiumMagnesium +63.9%
Contains more PotassiumPotassium +90.6%
Contains more CopperCopper +37.6%
Contains more ZincZinc +77.9%
Contains more ManganeseManganese +79.7%
Contains more SeleniumSelenium +304.7%

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.
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% 5.7% 6% 0% 143% 99% 88% 32% 128% 58% 28% 67% 4.7%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B6Vitamin B6 +464.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1144.4%
Contains more Vitamin EVitamin E +43.3%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more FolateFolate +39.3%
Contains more CholineCholine +127.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crackers, cheese, low sodium Melba toast DV% diff.
Selenium 8.6µg 34.8µg 48%
Saturated fat 9.638g 0.445g 42%
Vitamin B6 0.553mg 0.098mg 35%
Fats 25.3g 3.2g 34%
Monounsaturated fat 11.852g 0.782g 28%
Manganese 0.629mg 1.13mg 22%
Vitamin B12 0.46µg 0µg 19%
Fiber 2.4g 6.3g 16%
Vitamin B1 0.57mg 0.413mg 13%
Iron 4.77mg 3.7mg 13%
Vitamin B2 0.428mg 0.273mg 12%
Folate 89µg 124µg 9%
Vitamin K 11.2µg 0.9µg 9%
Copper 0.21mg 0.289mg 9%
Polyunsaturated fat 2.457g 1.282g 8%
Zinc 1.13mg 2.01mg 8%
Calories 503kcal 390kcal 6%
Sodium 458mg 598mg 6%
Carbs 58.2g 76.6g 6%
Calcium 151mg 93mg 6%
Magnesium 36mg 59mg 5%
Cholesterol 13mg 0mg 4%
Protein 10.1g 12.1g 4%
Phosphorus 218mg 196mg 3%
Vitamin B3 4.671mg 4.113mg 3%
Vitamin B5 0.526mg 0.693mg 3%
Potassium 106mg 202mg 3%
Vitamin A 17µg 0µg 2%
Choline 8.7mg 19.8mg 2%
Vitamin E 0.3mg 0.43mg 1%
Net carbs 55.8g 70.3g N/A
Sugar 0.28g 0.94g N/A
Tryptophan 0.129mg 0.14mg 0%
Threonine 0.295mg 0.342mg 0%
Isoleucine 0.424mg 0.462mg 0%
Leucine 0.744mg 0.844mg 0%
Lysine 0.418mg 0.28mg 0%
Methionine 0.194mg 0.214mg 0%
Phenylalanine 0.49mg 0.596mg 0%
Valine 0.478mg 0.52mg 0%
Histidine 0.245mg 0.261mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 3%
Protein: 10.1 g
Fats: 25.3 g
Carbs: 58.2 g
Water: 3.1 g
Other: 3.3 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 +690.6%
Contains more ProteinProtein +19.8%
Contains more CarbsCarbs +31.6%
Contains more WaterWater +64.5%
~equal in Other ~3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 49% 10%
Saturated fat: Sat. Fat 9.638 g
Monounsaturated fat: Mono. Fat 11.852 g
Polyunsaturated fat: Poly. Fat 2.457 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 +1415.6%
Contains more Poly. FatPolyunsaturated fat +91.7%
Contains less Sat. FatSaturated fat -95.4%

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. Crackers, cheese, low sodium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175060/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.