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

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How are melba toast and English muffins 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 contains 3 times more folate than English muffins. While melba toast contains 124µg of folate, English muffins contain only 37µg.
  • Melba toast has a lower glycemic index (64) than English muffins (77).

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

Infographic

Melba toast vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -22.4%

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.
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +235.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast English muffin
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%
Melba toast
14%
English muffin
Minerals Daily Need Coverage Score
88%
Melba toast
30%
English muffin

Comparison summary

Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Melba toast
Melba toast is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 134mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.186g)
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 ($)

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