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 for 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
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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.
| Contains less SodiumSodium | -23.2% |
| Contains more MagnesiumMagnesium | +47.5% |
| Contains more CalciumCalcium | +20.8% |
| Contains more PotassiumPotassium | +18.8% |
| Contains more CopperCopper | +70% |
| Contains more ZincZinc | +109.4% |
| Contains more ManganeseManganese | +10.9% |
| Contains more SeleniumSelenium | +452.4% |
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.
| Contains more Vitamin EVitamin E | +251.2% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin B6Vitamin B6 | +59.2% |
| Contains more Vitamin KVitamin K | +1488.9% |
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more Vitamin B5Vitamin B5 | +65% |
| Contains more FolateFolate | +36.3% |
| Contains more CholineCholine | +235.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
| Contains more FatsFats | +231.3% |
| Contains more ProteinProtein | +80.9% |
| Contains more WaterWater | +50.4% |
| Contains more OtherOther | +80.7% |
~equal in
Carbs
~76.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | +220.8% |
| Contains more Poly. FatPolyunsaturated fat | +320.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 6.3µg | 34.8µg | 52% |
| Polyunsaturated fat | 5.388g | 1.282g | 27% |
| Starch | 46.56g | 19% | |
| Copper | 0.17mg | 0.289mg | 13% |
| Fiber | 3.4g | 6.3g | 12% |
| Vitamin B1 | 0.265mg | 0.413mg | 12% |
| Fats | 10.6g | 3.2g | 11% |
| Vitamin K | 14.3µg | 0.9µg | 11% |
| Protein | 6.69g | 12.1g | 11% |
| Zinc | 0.96mg | 2.01mg | 10% |
| Folate | 91µg | 124µg | 8% |
| Vitamin E | 1.51mg | 0.43mg | 7% |
| Sodium | 459mg | 598mg | 6% |
| Manganese | 1.019mg | 1.13mg | 5% |
| Vitamin B5 | 0.42mg | 0.693mg | 5% |
| Saturated fat | 1.633g | 0.445g | 5% |
| Magnesium | 40mg | 59mg | 5% |
| Vitamin B6 | 0.156mg | 0.098mg | 4% |
| Monounsaturated fat | 2.509g | 0.782g | 4% |
| Choline | 5.9mg | 19.8mg | 3% |
| Vitamin B2 | 0.317mg | 0.273mg | 3% |
| Calories | 430kcal | 390kcal | 2% |
| Calcium | 77mg | 93mg | 2% |
| Vitamin B3 | 4.439mg | 4.113mg | 2% |
| Phosphorus | 185mg | 196mg | 2% |
| Fructose | 0.99g | 1% | |
| Iron | 3.78mg | 3.7mg | 1% |
| Potassium | 170mg | 202mg | 1% |
| Carbs | 77.66g | 76.6g | 0% |
| Net carbs | 74.26g | 70.3g | N/A |
| Sugar | 24.85g | 0.94g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.342mg | 0% | |
| Isoleucine | 0.462mg | 0% | |
| Leucine | 0.844mg | 0% | |
| Lysine | 0.28mg | 0% | |
| Methionine | 0.214mg | 0% | |
| Phenylalanine | 0.596mg | 0% | |
| Valine | 0.52mg | 0% | |
| Histidine | 0.261mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
60%
88%
Comparison summary
Which food is lower in Sugar?
Melba toast is lower in Sugar (difference - 23.91g)
Which food is lower in Saturated fat?
Melba toast is lower in Saturated fat (difference - 1.188g)
Which food is lower in glycemic index?
Melba toast is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 139mg)
Which food contains less Cholesterol?
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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.