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  6. Melba toast vs. Pita

Melba toast vs. Pita — In-Depth Nutrition Comparison

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Summary of differences between melba toast and pita

  • The amount of iron, manganese, folate, fiber, phosphorus, vitamin B2, copper, vitamin B3, vitamin B1, and zinc in melba toast is higher than in pita.
  • Melba toast covers your daily need for iron, 29% more than pita.
  • Melba toast contains 5 times more folate than pita. While melba toast contains 124µg of folate, pita contains only 24µg.

These are the specific foods used in this comparison Crackers, melba toast, plain and Bread, pita, white, unenriched.

Infographic

Melba toast vs Pita 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%
Pita
Pita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +126.9%
Contains more PotassiumPotassium +68.3%
Contains more IronIron +164.3%
Contains more CopperCopper +72%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +102.1%
Contains more ManganeseManganese +134.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -10.4%
~equal in Calcium ~86mg

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%
Pita
Pita
0
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +181.4%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B5Vitamin B5 +74.6%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +416.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melba toast Pita DV% diff.
Selenium 34.8µg 63%
Iron 3.7mg 1.4mg 29%
Manganese 1.13mg 0.481mg 28%
Folate 124µg 24µg 25%
Fiber 6.3g 2.2g 16%
Vitamin B2 0.273mg 0.097mg 14%
Phosphorus 196mg 97mg 14%
Copper 0.289mg 0.168mg 13%
Vitamin B3 4.113mg 2.142mg 12%
Vitamin B1 0.413mg 0.267mg 12%
Zinc 2.01mg 0.84mg 11%
Magnesium 59mg 26mg 8%
Carbs 76.6g 55.7g 7%
Vitamin B5 0.693mg 0.397mg 6%
Protein 12.1g 9.1g 6%
Calories 390kcal 275kcal 6%
Vitamin B6 0.098mg 0.034mg 5%
Polyunsaturated fat 1.282g 0.535g 5%
Choline 19.8mg 4%
Vitamin E 0.43mg 3%
Sodium 598mg 536mg 3%
Fats 3.2g 1.2g 3%
Monounsaturated fat 0.782g 0.105g 2%
Potassium 202mg 120mg 2%
Vitamin K 0.9µg 1%
Calcium 93mg 86mg 1%
Saturated fat 0.445g 0.166g 1%
Net carbs 70.3g 53.5g N/A
Sugar 0.94g N/A
Tryptophan 0.14mg 0.105mg 0%
Threonine 0.342mg 0.257mg 0%
Isoleucine 0.462mg 0.349mg 0%
Leucine 0.844mg 0.634mg 0%
Lysine 0.28mg 0.219mg 0%
Methionine 0.214mg 0.16mg 0%
Phenylalanine 0.596mg 0.446mg 0%
Valine 0.52mg 0.394mg 0%
Histidine 0.261mg 0.195mg 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
Pita
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +33%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +57.9%
Contains more WaterWater +529.4%

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
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +644.8%
Contains more Poly. FatPolyunsaturated fat +139.6%
Contains less Sat. FatSaturated fat -62.7%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.