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  6. Melba toast vs. Doughnuts

Melba toast vs. Doughnuts — In-Depth Nutrition Comparison

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How are melba toast and doughnuts different?

  • Melba toast is richer in selenium, manganese, copper, fiber, iron, zinc, and magnesium, while doughnuts are higher in vitamin E and phosphorus.
  • Doughnuts cover your daily need for saturated fat, 53% more than melba toast.
  • Melba toast contains 4 times more zinc than doughnuts. Melba toast contains 2.01mg of zinc, while doughnuts contain 0.5mg.
  • Melba toast is lower in saturated fat.
  • Doughnuts have a higher glycemic index (75) than melba toast (64).

Crackers, melba toast, plain and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types were used in this article.

Infographic

Melba toast vs Doughnuts 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 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +132.5%
Contains more PotassiumPotassium +50.7%
Contains more IronIron +46.2%
Contains more CopperCopper +221.1%
Contains more ZincZinc +302%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +244.6%
Contains more PhosphorusPhosphorus +32.7%
Contains less SodiumSodium -20.2%

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% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
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% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +96%
Contains more FolateFolate +34.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +362.8%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +988.9%
Contains more CholineCholine +88.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg

All nutrients comparison - raw data values

Nutrient Melba toast Doughnuts DV% diff.
Saturated fat 0.445g 11.105g 48%
Selenium 34.8µg 10.1µg 45%
Manganese 1.13mg 0.333mg 35%
Fats 3.2g 24.93g 33%
Copper 0.289mg 0.09mg 22%
Monounsaturated fat 0.782g 8.544g 19%
Polyunsaturated fat 1.282g 3.915g 18%
Fiber 6.3g 1.7g 18%
Iron 3.7mg 2.53mg 15%
Zinc 2.01mg 0.5mg 14%
Protein 12.1g 5.31g 14%
Starch 25.91g 11%
Magnesium 59mg 17mg 10%
Carbs 76.6g 47.06g 10%
Vitamin E 0.43mg 1.99mg 10%
Phosphorus 196mg 260mg 9%
Vitamin B3 4.113mg 2.91mg 8%
Folate 124µg 92µg 8%
Vitamin K 0.9µg 9.8µg 7%
Vitamin B5 0.693mg 0.377mg 6%
Sodium 598mg 477mg 5%
Calcium 93mg 40mg 5%
Vitamin B6 0.098mg 0.05mg 4%
Choline 19.8mg 37.3mg 3%
Vitamin B12 0µg 0.06µg 3%
Cholesterol 0mg 10mg 3%
Calories 390kcal 434kcal 2%
Vitamin B2 0.273mg 0.301mg 2%
Vitamin B1 0.413mg 0.39mg 2%
Potassium 202mg 134mg 2%
Net carbs 70.3g 45.36g N/A
Sugar 0.94g 18.15g N/A
Vitamin A 0µg 4µg 0%
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 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.239g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.573g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more ProteinProtein +127.9%
Contains more CarbsCarbs +62.8%
Contains more OtherOther +59.6%
Contains more FatsFats +679.1%
Contains more WaterWater +308.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +992.6%
Contains more Poly. FatPolyunsaturated fat +205.4%

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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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients
  2. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.