Melba toast vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between Melba toast and Wafer?
- Melba toast is higher in Selenium, Folate, Manganese, Vitamin B1, Fiber, Phosphorus, Zinc, and Vitamin B3, yet Wafer is higher in Copper.
- Melba toast's daily need coverage for Selenium is 53% more.
- Melba toast has 3 times more Folate than Wafer. While Melba toast has 124µg of Folate, Wafer has only 47µg.
- The amount of Saturated Fat in Melba toast is lower.
We used Crackers, melba toast, plain and Cookies, chocolate wafers types in this article.
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 MagnesiumMagnesium | +11.3% |
| Contains more CalciumCalcium | +200% |
| Contains more ZincZinc | +84.4% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains more ManganeseManganese | +62.4% |
| Contains more SeleniumSelenium | +510.5% |
| Contains more CopperCopper | +60.2% |
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 | +103.4% |
| Contains more Vitamin B3Vitamin B3 | +43.9% |
| Contains more Vitamin B5Vitamin B5 | +81.9% |
| Contains more Vitamin B6Vitamin B6 | +92.2% |
| Contains more FolateFolate | +163.8% |
| Contains more CholineCholine | +38.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +67.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +166.7% |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +83.3% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +50% |
| Contains more FatsFats | +343.8% |
~equal in
Carbs
~72.7g
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
4.241 g
Monounsaturated Fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated Fat | -89.5% |
| Contains more Mono. FatMonounsaturated Fat | +522.1% |
| Contains more Poly. FatPolyunsaturated fat | +223.9% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 390kcal | 433kcal |
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| Protein | 12.1g | 6.6g |
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| Fats | 3.2g | 14.2g |
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| Net carbs | 70.3g | 69.3g |
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| Carbs | 76.6g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 59mg | 53mg |
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| Calcium | 93mg | 31mg |
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| Potassium | 202mg | 210mg |
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| Iron | 3.7mg | 4.01mg |
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| Sugar | 0.94g | 37.43g |
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| Fiber | 6.3g | 3.4g |
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| Copper | 0.289mg | 0.463mg |
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| Zinc | 2.01mg | 1.09mg |
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| Phosphorus | 196mg | 132mg |
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| Sodium | 598mg | 580mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.43mg | 0.72mg |
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| Manganese | 1.13mg | 0.696mg |
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| Selenium | 34.8µg | 5.7µg |
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| Vitamin B1 | 0.413mg | 0.203mg |
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| Vitamin B2 | 0.273mg | 0.266mg |
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| Vitamin B3 | 4.113mg | 2.858mg |
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| Vitamin B5 | 0.693mg | 0.381mg |
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| Vitamin B6 | 0.098mg | 0.051mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 0.9µg | 2.4µg |
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| Folate | 124µg | 47µg |
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| Choline | 19.8mg | 14.3mg |
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| Saturated Fat | 0.445g | 4.241g |
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| Monounsaturated Fat | 0.782g | 4.865g |
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| Polyunsaturated fat | 1.282g | 4.153g |
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| Tryptophan | 0.14mg | 0.096mg |
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| Threonine | 0.342mg | 0.22mg |
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| Isoleucine | 0.462mg | 0.261mg |
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| Leucine | 0.844mg | 0.447mg |
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| Lysine | 0.28mg | 0.281mg |
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| Methionine | 0.214mg | 0.105mg |
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| Phenylalanine | 0.596mg | 0.308mg |
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| Valine | 0.52mg | 0.323mg |
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| Histidine | 0.261mg | 0.128mg |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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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%
21%
Minerals Daily Need Coverage Score
88%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 3)
Which food is lower in Cholesterol?
Melba toast is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Melba toast is lower in Sugar (difference - 36.49g)
Which food is lower in Saturated Fat?
Melba toast is lower in Saturated Fat (difference - 3.796g)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.