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  6. Graham cracker vs. Melba toast

Graham cracker vs. Melba toast — In-Depth Nutrition Comparison

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Summary of differences between Graham cracker and Melba toast

  • Graham cracker has more Vitamin K, and Vitamin E , while Melba toast has more Selenium, Copper, Vitamin B1, Fiber, Zinc, and Folate.
  • Melba toast covers your daily need of Selenium 52% more than Graham cracker.
  • Graham cracker contains 16 times more Vitamin K than Melba toast. While Graham cracker contains 14.3µg of Vitamin K, Melba toast contains only 0.9µg.
  • The amount of Saturated Fat in Melba toast is lower.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, melba toast, plain.

Infographic

Graham cracker 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.
Graham cracker
Graham cracker
2
:
8
Melba toast
Melba toast
Contains less Sodium -23.2%
Contains more Calcium +20.8%
Contains more Magnesium +47.5%
Contains more Potassium +18.8%
Contains more Zinc +109.4%
Contains more Copper +70%
Contains more Manganese +10.9%
Contains more Selenium +452.4%
Equal in Iron - 3.7
Equal in Phosphorus - 196
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains less Sodium -23.2%
Contains more Calcium +20.8%
Contains more Magnesium +47.5%
Contains more Potassium +18.8%
Contains more Zinc +109.4%
Contains more Copper +70%
Contains more Manganese +10.9%
Contains more Selenium +452.4%
Equal in Iron - 3.7
Equal in Phosphorus - 196

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.
Graham cracker
Graham cracker
6
:
3
Melba toast
Melba toast
Contains more Vitamin A +∞%
Contains more Vitamin E +251.2%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B6 +59.2%
Contains more Vitamin K +1488.9%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +65%
Contains more Folate +36.3%
Equal in Vitamin B3 - 4.113
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.2%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B6 +59.2%
Contains more Vitamin K +1488.9%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +65%
Contains more Folate +36.3%
Equal in Vitamin B3 - 4.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Melba toast
Melba toast
Contains more Fats +231.3%
Contains more Protein +80.9%
Contains more Water +50.4%
Contains more Other +80.7%
Equal in Carbs - 76.6
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Melba toast
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 Fats +231.3%
Contains more Protein +80.9%
Contains more Water +50.4%
Contains more Other +80.7%
Equal in Carbs - 76.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Melba toast
Melba toast
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +320.3%
Contains less Saturated Fat -72.7%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +320.3%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Melba toast Opinion
Net carbs 74.26g 70.3g Graham cracker
Protein 6.69g 12.1g Melba toast
Fats 10.6g 3.2g Graham cracker
Carbs 77.66g 76.6g Graham cracker
Calories 430kcal 390kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 0.94g Melba toast
Fiber 3.4g 6.3g Melba toast
Calcium 77mg 93mg Melba toast
Iron 3.78mg 3.7mg Graham cracker
Magnesium 40mg 59mg Melba toast
Phosphorus 185mg 196mg Melba toast
Potassium 170mg 202mg Melba toast
Sodium 459mg 598mg Graham cracker
Zinc 0.96mg 2.01mg Melba toast
Copper 0.17mg 0.289mg Melba toast
Manganese 1.019mg 1.13mg Melba toast
Selenium 6.3µg 34.8µg Melba toast
Vitamin A 2IU 0IU Graham cracker
Vitamin E 1.51mg 0.43mg Graham cracker
Vitamin B1 0.265mg 0.413mg Melba toast
Vitamin B2 0.317mg 0.273mg Graham cracker
Vitamin B3 4.439mg 4.113mg Graham cracker
Vitamin B5 0.42mg 0.693mg Melba toast
Vitamin B6 0.156mg 0.098mg Graham cracker
Folate 91µg 124µg Melba toast
Vitamin K 14.3µg 0.9µg Graham cracker
Tryptophan 0.14mg Melba toast
Threonine 0.342mg Melba toast
Isoleucine 0.462mg Melba toast
Leucine 0.844mg Melba toast
Lysine 0.28mg Melba toast
Methionine 0.214mg Melba toast
Phenylalanine 0.596mg Melba toast
Valine 0.52mg Melba toast
Histidine 0.261mg Melba toast
Trans Fat 0.055g Melba toast
Saturated Fat 1.633g 0.445g Melba toast
Monounsaturated Fat 2.509g 0.782g Graham cracker
Polyunsaturated fat 5.388g 1.282g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Melba toast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Graham cracker
34%
Melba toast
Minerals Daily Need Coverage Score
60%
Graham cracker
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 23.91g)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 1.188g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 139mg)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.