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  6. Melba toast vs. Saltine cracker

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

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What are the differences between melba toast and saltine cracker?

  • Melba toast is higher in selenium, manganese, copper, fiber, phosphorus, and zinc, yet saltine cracker is higher in iron, vitamin B2, and vitamin B3.
  • Saltine cracker's daily need coverage for iron is 50% more.
  • Melba toast has 2 times more fiber than saltine cracker. While melba toast has 6.3g of fiber, saltine cracker has only 2.7g.
  • The amount of sodium in melba toast is lower.

We used Crackers, melba toast, plain and Crackers, saltines, fat-free, low-sodium types in this article.

Infographic

Melba toast vs Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +322.7%
Contains more PotassiumPotassium +75.7%
Contains more CopperCopper +99.3%
Contains more ZincZinc +113.8%
Contains more PhosphorusPhosphorus +73.5%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +77.4%
Contains more SeleniumSelenium +62.6%
Contains more IronIron +108.6%

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +116.1%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin KVitamin K +444.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~124µg
~equal in Choline ~19.6mg

All nutrients comparison - raw data values

Nutrient Melba toast Saltine cracker DV% diff.
Iron 3.7mg 7.72mg 50%
Vitamin B2 0.273mg 0.59mg 24%
Selenium 34.8µg 21.4µg 24%
Manganese 1.13mg 0.637mg 21%
Copper 0.289mg 0.145mg 16%
Fiber 6.3g 2.7g 14%
Phosphorus 196mg 113mg 12%
Sodium 598mg 849mg 11%
Vitamin B3 4.113mg 5.714mg 10%
Zinc 2.01mg 0.94mg 10%
Vitamin B1 0.413mg 0.518mg 9%
Magnesium 59mg 26mg 8%
Calcium 93mg 22mg 7%
Vitamin B5 0.693mg 0.39mg 6%
Polyunsaturated fat 1.282g 0.685g 4%
Potassium 202mg 115mg 3%
Protein 12.1g 10.5g 3%
Vitamin K 0.9µg 4.9µg 3%
Monounsaturated fat 0.782g 0.142g 2%
Vitamin E 0.43mg 0.12mg 2%
Carbs 76.6g 82.3g 2%
Fats 3.2g 1.6g 2%
Saturated fat 0.445g 0.244g 1%
Vitamin B6 0.098mg 0.085mg 1%
Calories 390kcal 393kcal 0%
Net carbs 70.3g 79.6g N/A
Sugar 0.94g 0.38g N/A
Folate 124µg 124µg 0%
Choline 19.8mg 19.6mg 0%
Tryptophan 0.14mg 0.138mg 0%
Threonine 0.342mg 0.287mg 0%
Isoleucine 0.462mg 0.378mg 0%
Leucine 0.844mg 0.716mg 0%
Lysine 0.28mg 0.29mg 0%
Methionine 0.214mg 0.18mg 0%
Phenylalanine 0.596mg 0.514mg 0%
Valine 0.52mg 0.439mg 0%
Histidine 0.261mg 0.224mg 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
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more ProteinProtein +15.2%
Contains more FatsFats +100%
Contains more WaterWater +50%
Contains more OtherOther +36.4%
~equal in Carbs ~82.3g

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
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +450.7%
Contains more Poly. FatPolyunsaturated fat +87.2%
Contains less Sat. FatSaturated fat -45.2%

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.