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  6. French rolls vs. Melba toast

French rolls vs. Melba toast — In-Depth Nutrition Comparison

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How are French rolls and Melba toast different?

  • French rolls are higher in Vitamin B1, however, Melba toast is richer in Manganese, Copper, Phosphorus, Selenium, Fiber, Iron, Zinc, and Magnesium.
  • Daily need coverage for Manganese from Melba toast is 25% higher.

Rolls, french and Crackers, melba toast, plain are the varieties used in this article.

Infographic

French rolls 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 14% 27% 10% 102% 45% 25% 36% 75% 73% 152%
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 MagnesiumMagnesium +195%
Contains more PotassiumPotassium +77.2%
Contains more IronIron +36.5%
Contains more CopperCopper +114.1%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +24.7%
~equal in Calcium ~93mg
~equal in Sodium ~598mg

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% 6% 0% 131% 69% 82% 27% 9% 0% 4.5% 85% 8.1%
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 B1Vitamin B1 +26.6%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin EVitamin E +43.3%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more CholineCholine +33.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.273mg
~equal in Vitamin B3 ~4.113mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~124µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 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 +34.4%
Contains more WaterWater +582.4%
Contains more ProteinProtein +40.7%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated Fat: Sat. Fat 0.962 g
Monounsaturated Fat: Mono. Fat 1.961 g
Polyunsaturated fat: Poly. Fat 0.834 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 +150.8%
Contains less Sat. FatSaturated Fat -53.7%
Contains more Poly. FatPolyunsaturated fat +53.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French rolls Melba toast
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French rolls Melba toast Opinion
Calories 277kcal 390kcal Melba toast
Protein 8.6g 12.1g Melba toast
Fats 4.3g 3.2g French rolls
Net carbs 47g 70.3g Melba toast
Carbs 50.2g 76.6g Melba toast
Magnesium 20mg 59mg Melba toast
Calcium 91mg 93mg Melba toast
Potassium 114mg 202mg Melba toast
Iron 2.71mg 3.7mg Melba toast
Sugar 0.31g 0.94g French rolls
Fiber 3.2g 6.3g Melba toast
Copper 0.135mg 0.289mg Melba toast
Zinc 0.9mg 2.01mg Melba toast
Phosphorus 84mg 196mg Melba toast
Sodium 574mg 598mg French rolls
Vitamin E 0.3mg 0.43mg Melba toast
Manganese 0.559mg 1.13mg Melba toast
Selenium 27.9µg 34.8µg Melba toast
Vitamin B1 0.523mg 0.413mg French rolls
Vitamin B2 0.3mg 0.273mg French rolls
Vitamin B3 4.352mg 4.113mg French rolls
Vitamin B5 0.452mg 0.693mg Melba toast
Vitamin B6 0.039mg 0.098mg Melba toast
Vitamin K 1.8µg 0.9µg French rolls
Folate 113µg 124µg Melba toast
Choline 14.8mg 19.8mg Melba toast
Saturated Fat 0.962g 0.445g Melba toast
Monounsaturated Fat 1.961g 0.782g French rolls
Polyunsaturated fat 0.834g 1.282g Melba toast
Tryptophan 0.099mg 0.14mg Melba toast
Threonine 0.255mg 0.342mg Melba toast
Isoleucine 0.336mg 0.462mg Melba toast
Leucine 0.608mg 0.844mg Melba toast
Lysine 0.231mg 0.28mg Melba toast
Methionine 153mg 0.214mg French rolls
Phenylalanine 0.422mg 0.596mg Melba toast
Valine 0.38mg 0.52mg Melba toast
Histidine 0.188mg 0.261mg Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French rolls Melba toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
French rolls
32%
Melba toast
Minerals Daily Need Coverage Score
56%
French rolls
88%
Melba toast

Comparison summary

Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 0.517g)
Which food is lower in Sugar?
French rolls
French rolls is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
French rolls
French rolls contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
French rolls
French rolls is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.