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  6. Melba toast vs. Pumpernickel bread

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

Melba toast vs Pumpernickel bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains more CalciumCalcium +36.8%
Contains more IronIron +28.9%
Contains more ZincZinc +35.8%
Contains more SeleniumSelenium +42%
Contains more ManganeseManganese +15.5%
~equal in Magnesium ~54mg
~equal in Potassium ~208mg
~equal in Copper ~0.287mg
~equal in Phosphorus ~178mg
~equal in Sodium ~596mg

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%
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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.42mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melba toast Pumpernickel bread 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%

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
9% 3% 48% 38% 3%
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
18% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
17% 36% 47%
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

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.