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

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Summary of differences between melba toast and graham cracker

Melba toast has more selenium, copper, vitamin B1, fiber, zinc, and folate, while graham cracker has more vitamin K and vitamin E.
Melba toast covers your daily need for selenium, 52% more than graham cracker.
Melba toast contains 2 times more zinc than graham cracker. While melba toast contains 2.01mg of zinc, graham cracker contains only 0.96mg.
The amount of sodium in graham cracker is lower.

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

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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.

Melba toast

Graham cracker

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 SeleniumSelenium	+452.4%

Contains less SodiumSodium

-23.2%

~equal in Iron ~3.78mg

~equal in Phosphorus ~185mg

~equal in Manganese ~1.019mg

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

Graham cracker

Contains more Vitamin B1Vitamin B1	+55.8%
Contains more Vitamin B5Vitamin B5	+65%
Contains more FolateFolate	+36.3%
Contains more CholineCholine	+235.6%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34.8µg	6.3µg	52%
Polyunsaturated fat	1.282g	5.388g	27%
Starch		46.56g	19%
Copper	0.289mg	0.17mg	13%
Fiber	6.3g	3.4g	12%
Vitamin B1	0.413mg	0.265mg	12%
Fats	3.2g	10.6g	11%
Vitamin K	0.9µg	14.3µg	11%
Protein	12.1g	6.69g	11%
Zinc	2.01mg	0.96mg	10%
Folate	124µg	91µg	8%
Vitamin E	0.43mg	1.51mg	7%
Sodium	598mg	459mg	6%
Manganese	1.13mg	1.019mg	5%
Vitamin B5	0.693mg	0.42mg	5%
Saturated fat	0.445g	1.633g	5%
Magnesium	59mg	40mg	5%
Vitamin B6	0.098mg	0.156mg	4%
Monounsaturated fat	0.782g	2.509g	4%
Choline	19.8mg	5.9mg	3%
Vitamin B2	0.273mg	0.317mg	3%
Calories	390kcal	430kcal	2%
Calcium	93mg	77mg	2%
Vitamin B3	4.113mg	4.439mg	2%
Phosphorus	196mg	185mg	2%
Fructose		0.99g	1%
Iron	3.7mg	3.78mg	1%
Potassium	202mg	170mg	1%
Carbs	76.6g	77.66g	0%
Net carbs	70.3g	74.26g	N/A
Sugar	0.94g	24.85g	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