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  6. Melba toast vs. Waffle

Melba toast vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between melba toast and waffle?

  • Melba toast is higher in manganese, copper, folate, iron, vitamin B3, and vitamin B1, yet waffle is higher in selenium and calcium.
  • Melba toast's daily need coverage for manganese is 38% more.
  • Melba toast has 5 times more copper than waffle. While melba toast has 0.289mg of copper, waffle has only 0.062mg.
  • The amount of saturated fat in melba toast is lower.
  • The glycemic index of melba toast is lower.

We used Crackers, melba toast, plain and Waffles, plain, prepared from recipe types in this article.

Infographic

Melba toast vs Waffle 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%
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +210.5%
Contains more PotassiumPotassium +27%
Contains more IronIron +60.2%
Contains more CopperCopper +366.1%
Contains more ZincZinc +195.6%
Contains more ManganeseManganese +326.4%
Contains more CalciumCalcium +174.2%
Contains less SodiumSodium -14.5%
Contains more SeleniumSelenium +32.8%
~equal in Phosphorus ~190mg

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%
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B3Vitamin B3 +98.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +169.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Melba toast Waffle DV% diff.
Manganese 1.13mg 0.265mg 38%
Polyunsaturated fat 1.282g 6.785g 37%
Copper 0.289mg 0.062mg 25%
Fiber 6.3g 25%
Cholesterol 0mg 69mg 23%
Selenium 34.8µg 46.2µg 21%
Folate 124µg 46µg 20%
Iron 3.7mg 2.31mg 17%
Fats 3.2g 14.1g 17%
Calcium 93mg 255mg 16%
Carbs 76.6g 32.9g 15%
Vitamin B1 0.413mg 0.263mg 13%
Vitamin B3 4.113mg 2.073mg 13%
Zinc 2.01mg 0.68mg 12%
Saturated fat 0.445g 2.866g 11%
Magnesium 59mg 19mg 10%
Vitamin B12 0µg 0.25µg 10%
Protein 12.1g 7.9g 8%
Monounsaturated fat 0.782g 3.521g 7%
Vitamin A 0µg 65µg 7%
Vitamin B2 0.273mg 0.347mg 6%
Calories 390kcal 291kcal 5%
Sodium 598mg 511mg 4%
Vitamin B5 0.693mg 0.485mg 4%
Choline 19.8mg 4%
Vitamin E 0.43mg 3%
Vitamin B6 0.098mg 0.056mg 3%
Phosphorus 196mg 190mg 1%
Vitamin K 0.9µg 1%
Potassium 202mg 159mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 70.3g 32.9g N/A
Sugar 0.94g N/A
Tryptophan 0.14mg 0.099mg 0%
Threonine 0.342mg 0.289mg 0%
Isoleucine 0.462mg 0.362mg 0%
Leucine 0.844mg 0.63mg 0%
Lysine 0.28mg 0.384mg 0%
Methionine 0.214mg 0.179mg 0%
Phenylalanine 0.596mg 0.395mg 0%
Valine 0.52mg 0.409mg 0%
Histidine 0.261mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +53.2%
Contains more CarbsCarbs +132.8%
Contains more FatsFats +340.6%
Contains more WaterWater +723.5%
~equal in Other ~3.1g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +350.3%
Contains more Poly. FatPolyunsaturated fat +429.3%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.