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  6. Melba toast vs. English muffin

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

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How are Melba toast and English muffin different?

  • Melba toast has more Iron, Manganese, Folate, Vitamin B1, Copper, Vitamin B3, Fiber, Zinc, Vitamin B2, and Magnesium than English muffin.
  • Daily need coverage for Iron from Melba toast is 35% higher.
  • Melba toast contains 3 times more Folate than English muffin. While Melba toast contains 124µg of Folate, English muffin contains only 37µg.

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.
Melba toast
Melba toast
9
:
1
English muffin
English muffin
Contains more Calcium +78.8%
Contains more Iron +315.7%
Contains more Magnesium +181%
Contains more Phosphorus +47.4%
Contains more Potassium +54.2%
Contains more Zinc +187.1%
Contains more Copper +124%
Contains more Manganese +216.5%
Contains less Sodium -22.4%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
English muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Calcium +78.8%
Contains more Iron +315.7%
Contains more Magnesium +181%
Contains more Phosphorus +47.4%
Contains more Potassium +54.2%
Contains more Zinc +187.1%
Contains more Copper +124%
Contains more Manganese +216.5%
Contains less Sodium -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.
Melba toast
Melba toast
9
:
2
English muffin
English muffin
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +127.9%
Contains more Folate +235.1%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
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%
English muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +127.9%
Contains more Folate +235.1%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
English muffin
English muffin
Contains more Protein +57.1%
Contains more Fats +77.8%
Contains more Carbs +66.5%
Contains more Other +25%
Contains more Water +725.5%
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
English muffin
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 Protein +57.1%
Contains more Fats +77.8%
Contains more Carbs +66.5%
Contains more Other +25%
Contains more Water +725.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
2
:
1
English muffin
English muffin
Contains more Monounsaturated Fat +158.9%
Contains more Polyunsaturated fat +44.4%
Contains less Saturated Fat -41.8%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
English muffin
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
Contains more Monounsaturated Fat +158.9%
Contains more Polyunsaturated fat +44.4%
Contains less Saturated 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 Opinion
Net carbs 70.3g 43.3g Melba toast
Protein 12.1g 7.7g Melba toast
Fats 3.2g 1.8g Melba toast
Carbs 76.6g 46g Melba toast
Calories 390kcal 235kcal Melba toast
Sugar 0.94g English muffin
Fiber 6.3g 2.7g Melba toast
Calcium 93mg 52mg Melba toast
Iron 3.7mg 0.89mg Melba toast
Magnesium 59mg 21mg Melba toast
Phosphorus 196mg 133mg Melba toast
Potassium 202mg 131mg Melba toast
Sodium 598mg 464mg English muffin
Zinc 2.01mg 0.7mg Melba toast
Copper 0.289mg 0.129mg Melba toast
Manganese 1.13mg 0.357mg Melba toast
Selenium 34.8µg Melba toast
Vitamin E 0.43mg Melba toast
Vitamin C 0mg 0.1mg English muffin
Vitamin B1 0.413mg 0.181mg Melba toast
Vitamin B2 0.273mg 0.154mg Melba toast
Vitamin B3 4.113mg 1.566mg Melba toast
Vitamin B5 0.693mg 0.446mg Melba toast
Vitamin B6 0.098mg 0.043mg Melba toast
Folate 124µg 37µg Melba toast
Vitamin B12 0µg 0.04µg English muffin
Vitamin K 0.9µg Melba toast
Tryptophan 0.14mg 0.092mg Melba toast
Threonine 0.342mg 0.242mg Melba toast
Isoleucine 0.462mg 0.315mg Melba toast
Leucine 0.844mg 0.553mg Melba toast
Lysine 0.28mg 0.241mg Melba toast
Methionine 0.214mg 0.139mg Melba toast
Phenylalanine 0.596mg 0.379mg Melba toast
Valine 0.52mg 0.353mg Melba toast
Histidine 0.261mg 0.17mg Melba toast
Saturated Fat 0.445g 0.259g English muffin
Monounsaturated Fat 0.782g 0.302g Melba toast
Polyunsaturated fat 1.282g 0.888g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast English muffin
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
34%
Melba toast
15%
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.