Melba toast vs. Pumpernickel bread — In-Depth Nutrition Comparison
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The main differences between melba toast and pumpernickel bread
- Melba toast has more selenium, iron, folate, vitamin B1, vitamin B3, and vitamin B5; however, pumpernickel bread has more manganese.
- Daily need coverage for selenium for melba toast is 19% higher.
- Pumpernickel bread has 2 times less vitamin B5 than melba toast. Melba toast has 0.693mg of vitamin B5, while pumpernickel bread has 0.404mg.
- Melba toast has a higher glycemic index than pumpernickel bread.
Food types used in this article are Crackers, melba toast, plain and Bread, pumpernickel.
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.
| Contains more CalciumCalcium | +36.8% |
| Contains more IronIron | +28.9% |
| Contains more ZincZinc | +35.8% |
| Contains more SeleniumSelenium | +42% |
| Contains more ManganeseManganese | +15.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +26.3% |
| Contains more Vitamin B3Vitamin B3 | +33.1% |
| Contains more Vitamin B5Vitamin B5 | +71.5% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +35.6% |
| Contains more Vitamin B2Vitamin B2 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more ProteinProtein | +39.1% |
| Contains more CarbsCarbs | +61.3% |
| Contains more WaterWater | +643.1% |
~equal in
Fats
~3.1g
~equal in
Other
~2.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.445 g
Monounsaturated fat:
Mono. Fat
0.782 g
Polyunsaturated fat:
Poly. Fat
1.282 g
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
| Contains more Mono. FatMonounsaturated fat | +19.2% |
~equal in
Saturated fat
~0.437g
~equal in
Polyunsaturated fat
~1.237g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 34.8µg | 24.5µg | 19% |
| Iron | 3.7mg | 2.87mg | 10% |
| Carbs | 76.6g | 47.5g | 10% |
| Manganese | 1.13mg | 1.305mg | 8% |
| Folate | 124µg | 93µg | 8% |
| Calories | 390kcal | 250kcal | 7% |
| Protein | 12.1g | 8.7g | 7% |
| Vitamin B1 | 0.413mg | 0.327mg | 7% |
| Vitamin B5 | 0.693mg | 0.404mg | 6% |
| Vitamin B3 | 4.113mg | 3.091mg | 6% |
| Zinc | 2.01mg | 1.48mg | 5% |
| Calcium | 93mg | 68mg | 3% |
| Phosphorus | 196mg | 178mg | 3% |
| Vitamin B6 | 0.098mg | 0.126mg | 2% |
| Vitamin B2 | 0.273mg | 0.305mg | 2% |
| Magnesium | 59mg | 54mg | 1% |
| Fiber | 6.3g | 6.5g | 1% |
| Choline | 19.8mg | 14.6mg | 1% |
| Fats | 3.2g | 3.1g | 0% |
| Net carbs | 70.3g | 41g | N/A |
| Potassium | 202mg | 208mg | 0% |
| Sugar | 0.94g | 0.53g | N/A |
| Copper | 0.289mg | 0.287mg | 0% |
| Sodium | 598mg | 596mg | 0% |
| Vitamin E | 0.43mg | 0.42mg | 0% |
| Vitamin K | 0.9µg | 0.8µg | 0% |
| Saturated fat | 0.445g | 0.437g | 0% |
| Monounsaturated fat | 0.782g | 0.932g | 0% |
| Polyunsaturated fat | 1.282g | 1.237g | 0% |
| Tryptophan | 0.14mg | 0.097mg | 0% |
| Threonine | 0.342mg | 0.267mg | 0% |
| Isoleucine | 0.462mg | 0.334mg | 0% |
| Leucine | 0.844mg | 0.602mg | 0% |
| Lysine | 0.28mg | 0.248mg | 0% |
| Methionine | 0.214mg | 0.155mg | 0% |
| Phenylalanine | 0.596mg | 0.422mg | 0% |
| Valine | 0.52mg | 0.396mg | 0% |
| Histidine | 0.261mg | 0.196mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
88%
78%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)