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Melba toast vs. Naan — In-Depth Nutrition Comparison

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What are the differences between melba toast and naan?

  • Melba toast is higher in selenium, folate, iron, vitamin B1, copper, vitamin B2, zinc, and fiber, yet naan is higher in manganese.
  • Melba toast's daily need coverage for selenium is 43% more.
  • Melba toast has 8 times more folate than naan. While melba toast has 124µg of folate, naan has only 16µg.
  • The amount of saturated fat in melba toast is lower.

We used Crackers, melba toast, plain and Bread, naan, whole wheat, commercially prepared, refrigerated types in this article.

Infographic

Melba toast vs Naan 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.
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%
Naan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
Contains more CalciumCalcium +57.6%
Contains more IronIron +113.9%
Contains more CopperCopper +82.9%
Contains more ZincZinc +62.1%
Contains more SeleniumSelenium +205.3%
Contains more MagnesiumMagnesium +15.3%
Contains less SodiumSodium -21.9%
Contains more ManganeseManganese +23.9%
~equal in Potassium ~185mg
~equal in Phosphorus ~188mg

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%
Naan
4
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% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
Contains more Vitamin B1Vitamin B1 +134.7%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +675%
Contains more CholineCholine +96%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +207%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melba toast Naan DV% diff.
Selenium 34.8µg 11.4µg 43%
Folate 124µg 16µg 27%
Iron 3.7mg 1.73mg 25%
Vitamin B1 0.413mg 0.176mg 20%
Copper 0.289mg 0.158mg 15%
Starch 36g 15%
Vitamin B5 0.693mg 14%
Manganese 1.13mg 1.4mg 12%
Saturated fat 0.445g 2.907g 11%
Carbs 76.6g 46.21g 10%
Vitamin B2 0.273mg 0.18mg 7%
Zinc 2.01mg 1.24mg 7%
Sodium 598mg 467mg 6%
Vitamin E 0.43mg 1.32mg 6%
Fiber 6.3g 4.8g 6%
Calories 390kcal 286kcal 5%
Fats 3.2g 6.7g 5%
Protein 12.1g 10.2g 4%
Monounsaturated fat 0.782g 1.946g 3%
Calcium 93mg 59mg 3%
Vitamin B3 4.113mg 3.58mg 3%
Vitamin B6 0.098mg 0.128mg 2%
Choline 19.8mg 10.1mg 2%
Magnesium 59mg 68mg 2%
Vitamin K 0.9µg 3.3µg 2%
Phosphorus 196mg 188mg 1%
Potassium 202mg 185mg 1%
Fructose 0.8g 1%
Net carbs 70.3g 41.41g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.94g 3.4g N/A
Vitamin A 0µg 2µg 0%
Polyunsaturated fat 1.282g 1.258g 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%

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
Naan
2
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more ProteinProtein +18.6%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +50.8%
Contains more FatsFats +109.4%
Contains more WaterWater +584.3%

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
Naan
1
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +148.8%
~equal in Polyunsaturated fat ~1.258g

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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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.