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  6. English muffin vs. Melba toast

English muffin vs. Melba toast — In-Depth Nutrition Comparison

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How are English muffins and melba toast different?

  • Melba toast has more iron, manganese, folate, vitamin B1, copper, vitamin B3, fiber, zinc, vitamin B2, and magnesium than English muffins.
  • Daily need coverage for iron for melba toast is 35% higher.
  • Melba toast has a lower glycemic index (64) than English muffins (77).

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Crackers, melba toast, plain are the varieties used in this article.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 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 -22.4%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +78.8%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +315.7%
Contains more CopperCopper +124%
Contains more ZincZinc +187.1%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +216.5%

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% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +128.2%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +162.6%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +127.9%
Contains more FolateFolate +235.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Melba toast DV% diff.
Selenium 34.8µg 63%
Iron 0.89mg 3.7mg 35%
Manganese 0.357mg 1.13mg 34%
Folate 37µg 124µg 22%
Vitamin B1 0.181mg 0.413mg 19%
Copper 0.129mg 0.289mg 18%
Vitamin B3 1.566mg 4.113mg 16%
Fiber 2.7g 6.3g 14%
Zinc 0.7mg 2.01mg 12%
Carbs 46g 76.6g 10%
Vitamin B2 0.154mg 0.273mg 9%
Phosphorus 133mg 196mg 9%
Protein 7.7g 12.1g 9%
Magnesium 21mg 59mg 9%
Calories 235kcal 390kcal 8%
Sodium 464mg 598mg 6%
Vitamin B5 0.446mg 0.693mg 5%
Vitamin B6 0.043mg 0.098mg 4%
Choline 19.8mg 4%
Calcium 52mg 93mg 4%
Polyunsaturated fat 0.888g 1.282g 3%
Vitamin E 0.43mg 3%
Fats 1.8g 3.2g 2%
Potassium 131mg 202mg 2%
Vitamin B12 0.04µg 0µg 2%
Saturated fat 0.259g 0.445g 1%
Monounsaturated fat 0.302g 0.782g 1%
Vitamin K 0.9µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 70.3g N/A
Sugar 0.94g N/A
Tryptophan 0.092mg 0.14mg 0%
Threonine 0.242mg 0.342mg 0%
Isoleucine 0.315mg 0.462mg 0%
Leucine 0.553mg 0.844mg 0%
Lysine 0.241mg 0.28mg 0%
Methionine 0.139mg 0.214mg 0%
Phenylalanine 0.379mg 0.596mg 0%
Valine 0.353mg 0.52mg 0%
Histidine 0.17mg 0.261mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 WaterWater +725.5%
Contains more ProteinProtein +57.1%
Contains more FatsFats +77.8%
Contains more CarbsCarbs +66.5%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +158.9%
Contains more Poly. FatPolyunsaturated fat +44.4%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.