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.

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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.

Melba toast

Wafer

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%

~equal in Potassium ~210mg

~equal in Iron ~4.01mg

~equal in Sodium ~580mg

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

Wafer

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34.8µg	5.7µg	53%
Copper	0.289mg	0.463mg	19%
Manganese	1.13mg	0.696mg	19%
Polyunsaturated fat	1.282g	4.153g	19%
Folate	124µg	47µg	19%
Vitamin B1	0.413mg	0.203mg	18%
Fats	3.2g	14.2g	17%
Saturated fat	0.445g	4.241g	17%
Fiber	6.3g	3.4g	12%
Protein	12.1g	6.6g	11%
Monounsaturated fat	0.782g	4.865g	10%
Phosphorus	196mg	132mg	9%
Vitamin B3	4.113mg	2.858mg	8%
Zinc	2.01mg	1.09mg	8%
Vitamin B5	0.693mg	0.381mg	6%
Calcium	93mg	31mg	6%
Iron	3.7mg	4.01mg	4%
Vitamin B6	0.098mg	0.051mg	4%
Vitamin B12	0µg	0.09µg	4%
Caffeine	0mg	10mg	3%
Calories	390kcal	433kcal	2%
Vitamin E	0.43mg	0.72mg	2%
Vitamin B2	0.273mg	0.266mg	1%
Sodium	598mg	580mg	1%
Vitamin K	0.9µg	2.4µg	1%
Choline	19.8mg	14.3mg	1%
Magnesium	59mg	53mg	1%
Cholesterol	0mg	2mg	1%
Carbs	76.6g	72.7g	1%
Net carbs	70.3g	69.3g	N/A
Potassium	202mg	210mg	0%
Sugar	0.94g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.14mg	0.096mg	0%
Threonine	0.342mg	0.22mg	0%
Isoleucine	0.462mg	0.261mg	0%
Leucine	0.844mg	0.447mg	0%
Lysine	0.28mg	0.281mg	0%
Methionine	0.214mg	0.105mg	0%
Phenylalanine	0.596mg	0.308mg	0%
Valine	0.52mg	0.323mg	0%
Histidine	0.261mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A