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  6. Pumpernickel bread vs. Melba toast

Pumpernickel bread vs. Melba toast — In-Depth Nutrition Comparison

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The main differences between Pumpernickel bread and Melba toast

  • Pumpernickel bread has more Manganese, however, Melba toast has more Selenium, Iron, Folate, Vitamin B1, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Selenium from Melba toast is 19% higher.

Food types used in this article are Bread, pumpernickel and Crackers, melba toast, plain.

Infographic

Pumpernickel bread vs Melba toast 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
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%
Contains more ManganeseManganese +15.5%
Contains more CalciumCalcium +36.8%
Contains more IronIron +28.9%
Contains more ZincZinc +35.8%
Contains more PhosphorusPhosphorus +10.1%
Contains more SeleniumSelenium +42%
~equal in Magnesium ~59mg
~equal in Potassium ~202mg
~equal in Copper ~0.289mg
~equal in Sodium ~598mg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
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%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +33.3%
Contains more CholineCholine +35.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more WaterWater +643.1%
Contains more ProteinProtein +39.1%
Contains more CarbsCarbs +61.3%
~equal in Fats ~3.2g
~equal in Other ~3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated Fat: Sat. Fat 0.437 g
Monounsaturated Fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
18% 31% 51%
Saturated Fat: Sat. Fat 0.445 g
Monounsaturated Fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Contains more Mono. FatMonounsaturated Fat +19.2%
~equal in Saturated Fat ~0.445g
~equal in Polyunsaturated fat ~1.282g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Melba toast
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Melba toast Opinion
Calories 250kcal 390kcal Melba toast
Protein 8.7g 12.1g Melba toast
Fats 3.1g 3.2g Melba toast
Net carbs 41g 70.3g Melba toast
Carbs 47.5g 76.6g Melba toast
Magnesium 54mg 59mg Melba toast
Calcium 68mg 93mg Melba toast
Potassium 208mg 202mg Pumpernickel bread
Iron 2.87mg 3.7mg Melba toast
Sugar 0.53g 0.94g Pumpernickel bread
Fiber 6.5g 6.3g Pumpernickel bread
Copper 0.287mg 0.289mg Melba toast
Zinc 1.48mg 2.01mg Melba toast
Phosphorus 178mg 196mg Melba toast
Sodium 596mg 598mg Pumpernickel bread
Vitamin E 0.42mg 0.43mg Melba toast
Manganese 1.305mg 1.13mg Pumpernickel bread
Selenium 24.5µg 34.8µg Melba toast
Vitamin B1 0.327mg 0.413mg Melba toast
Vitamin B2 0.305mg 0.273mg Pumpernickel bread
Vitamin B3 3.091mg 4.113mg Melba toast
Vitamin B5 0.404mg 0.693mg Melba toast
Vitamin B6 0.126mg 0.098mg Pumpernickel bread
Vitamin K 0.8µg 0.9µg Melba toast
Folate 93µg 124µg Melba toast
Choline 14.6mg 19.8mg Melba toast
Saturated Fat 0.437g 0.445g Pumpernickel bread
Monounsaturated Fat 0.932g 0.782g Pumpernickel bread
Polyunsaturated fat 1.237g 1.282g Melba toast
Tryptophan 0.097mg 0.14mg Melba toast
Threonine 0.267mg 0.342mg Melba toast
Isoleucine 0.334mg 0.462mg Melba toast
Leucine 0.602mg 0.844mg Melba toast
Lysine 0.248mg 0.28mg Melba toast
Methionine 0.155mg 0.214mg Melba toast
Phenylalanine 0.422mg 0.596mg Melba toast
Valine 0.396mg 0.52mg Melba toast
Histidine 0.196mg 0.261mg Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Melba toast
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Pumpernickel bread
32%
Melba toast
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
88%
Melba toast

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast
Melba toast is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.