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  6. Melba toast vs. Zwieback

Melba toast vs. Zwieback — In-Depth Nutrition Comparison

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What are the differences between melba toast and zwieback?

  • Melba toast is higher in iron, phosphorus, vitamin B3, vitamin B1, copper, fiber, zinc, and selenium, yet zwieback is higher in vitamin E.
  • Melba toast's daily need coverage for iron is 39% more.
  • Melba toast has 4 times more zinc than zwieback. While melba toast has 2.01mg of zinc, zwieback has only 0.54mg.
  • The amount of sodium in zwieback is lower.

We used Crackers, melba toast, plain and Zwieback types in this article.

Infographic

Melba toast vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +365%
Contains more IronIron +516.7%
Contains more CopperCopper +99.3%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +256.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +21.3%
Contains more PotassiumPotassium +51%
Contains less SodiumSodium -62%

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 0% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +98.6%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +42.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +467.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.9µg

All nutrients comparison - raw data values

Nutrient Melba toast Zwieback DV% diff.
Manganese 1.13mg 49%
Iron 3.7mg 0.6mg 39%
Phosphorus 196mg 55mg 20%
Vitamin B1 0.413mg 0.208mg 17%
Vitamin B3 4.113mg 1.319mg 17%
Copper 0.289mg 0.145mg 16%
Sodium 598mg 227mg 16%
Fiber 6.3g 2.5g 15%
Zinc 2.01mg 0.54mg 13%
Vitamin E 0.43mg 2.44mg 13%
Magnesium 59mg 14mg 11%
Selenium 34.8µg 28.7µg 11%
Fats 3.2g 9.7g 10%
Folate 124µg 87µg 9%
Saturated fat 0.445g 2.525g 9%
Monounsaturated fat 0.782g 4.244g 9%
Calcium 93mg 20mg 7%
Vitamin C 0mg 5.3mg 6%
Polyunsaturated fat 1.282g 2.073g 5%
Protein 12.1g 10.1g 4%
Cholesterol 0mg 8mg 3%
Potassium 202mg 305mg 3%
Vitamin B2 0.273mg 0.239mg 3%
Vitamin B5 0.693mg 0.537mg 3%
Calories 390kcal 426kcal 2%
Vitamin A 0µg 16µg 2%
Choline 19.8mg 10.7mg 2%
Carbs 76.6g 74.2g 1%
Vitamin B6 0.098mg 0.082mg 1%
Net carbs 70.3g 71.7g N/A
Sugar 0.94g 12.5g N/A
Vitamin K 0.9µg 0.9µg 0%
Trans fat 0.012g N/A
Tryptophan 0.14mg 0%
Threonine 0.342mg 0%
Isoleucine 0.462mg 0%
Leucine 0.844mg 0%
Lysine 0.28mg 0%
Methionine 0.214mg 0%
Phenylalanine 0.596mg 0%
Valine 0.52mg 0%
Histidine 0.261mg 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more ProteinProtein +19.8%
Contains more WaterWater +13.3%
Contains more OtherOther +100%
Contains more FatsFats +203.1%
~equal in Carbs ~74.2g

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +442.7%
Contains more Poly. FatPolyunsaturated fat +61.7%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.