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  6. Melba toast vs. Wafer

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

Melba toast vs Wafer 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.
Melba toast
Melba toast
6
:
4
Wafer
Wafer
Contains more Calcium +200%
Contains more Magnesium +11.3%
Contains more Phosphorus +48.5%
Contains more Zinc +84.4%
Contains more Manganese +62.4%
Contains more Selenium +510.5%
Contains more Copper +60.2%
Equal in Iron - 4.01
Equal in Potassium - 210
Equal in Sodium - 580
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +200%
Contains more Magnesium +11.3%
Contains more Phosphorus +48.5%
Contains more Zinc +84.4%
Contains more Manganese +62.4%
Contains more Selenium +510.5%
Contains more Copper +60.2%
Equal in Iron - 4.01
Equal in Potassium - 210
Equal in Sodium - 580

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.
Melba toast
Melba toast
6
:
4
Wafer
Wafer
Contains more Vitamin B1 +103.4%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +81.9%
Contains more Vitamin B6 +92.2%
Contains more Folate +163.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +67.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Equal in Vitamin B2 - 0.266
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +103.4%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +81.9%
Contains more Vitamin B6 +92.2%
Contains more Folate +163.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +67.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +166.7%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Wafer
Wafer
Contains more Protein +83.3%
Contains more Water +13.3%
Contains more Other +50%
Contains more Fats +343.8%
Equal in Carbs - 72.7
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +83.3%
Contains more Water +13.3%
Contains more Other +50%
Contains more Fats +343.8%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Wafer
Wafer
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +522.1%
Contains more Polyunsaturated fat +223.9%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +522.1%
Contains more Polyunsaturated 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.
Melba toast Wafer
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melba toast Wafer Opinion
Net carbs 70.3g 69.3g Melba toast
Protein 12.1g 6.6g Melba toast
Fats 3.2g 14.2g Wafer
Carbs 76.6g 72.7g Melba toast
Calories 390kcal 433kcal Wafer
Sugar 0.94g 37.43g Melba toast
Fiber 6.3g 3.4g Melba toast
Calcium 93mg 31mg Melba toast
Iron 3.7mg 4.01mg Wafer
Magnesium 59mg 53mg Melba toast
Phosphorus 196mg 132mg Melba toast
Potassium 202mg 210mg Wafer
Sodium 598mg 580mg Wafer
Zinc 2.01mg 1.09mg Melba toast
Copper 0.289mg 0.463mg Wafer
Manganese 1.13mg 0.696mg Melba toast
Selenium 34.8µg 5.7µg Melba toast
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.43mg 0.72mg Wafer
Vitamin B1 0.413mg 0.203mg Melba toast
Vitamin B2 0.273mg 0.266mg Melba toast
Vitamin B3 4.113mg 2.858mg Melba toast
Vitamin B5 0.693mg 0.381mg Melba toast
Vitamin B6 0.098mg 0.051mg Melba toast
Folate 124µg 47µg Melba toast
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.9µg 2.4µg Wafer
Tryptophan 0.14mg 0.096mg Melba toast
Threonine 0.342mg 0.22mg Melba toast
Isoleucine 0.462mg 0.261mg Melba toast
Leucine 0.844mg 0.447mg Melba toast
Lysine 0.28mg 0.281mg Wafer
Methionine 0.214mg 0.105mg Melba toast
Phenylalanine 0.596mg 0.308mg Melba toast
Valine 0.52mg 0.323mg Melba toast
Histidine 0.261mg 0.128mg Melba toast
Cholesterol 0mg 2mg Melba toast
Saturated Fat 0.445g 4.241g Melba toast
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.782g 4.865g Wafer
Polyunsaturated fat 1.282g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
34%
Melba toast
22%
Wafer
Minerals Daily Need Coverage Score
88%
Melba toast
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 36.49g)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 3.796g)
Which food is richer in minerals?
Melba toast
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.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.