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  6. Saltine cracker vs. Melba toast

Saltine cracker vs. Melba toast — In-Depth Nutrition Comparison

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What are the differences between saltine cracker and melba toast?

  • Saltine cracker is higher in iron, vitamin B2, and vitamin B3, yet melba toast is higher in selenium, manganese, copper, fiber, phosphorus, and zinc.
  • Saltine cracker's daily need coverage for iron is 50% more.
  • Saltine cracker has 2 times more vitamin B2 than melba toast. While saltine cracker has 0.59mg of vitamin B2, melba toast has only 0.273mg.
  • The amount of sodium in melba toast is lower.

We used Crackers, saltines, fat-free, low-sodium and Crackers, melba toast, plain types in this article.

Infographic

Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
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 IronIron +108.6%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +322.7%
Contains more PotassiumPotassium +75.7%
Contains more CopperCopper +99.3%
Contains more ZincZinc +113.8%
Contains more PhosphorusPhosphorus +73.5%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +77.4%
Contains more SeleniumSelenium +62.6%

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
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 B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +116.1%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin KVitamin K +444.4%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +15.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~124µg
~equal in Choline ~19.8mg

All nutrients comparison - raw data values

Nutrient Saltine cracker Melba toast DV% diff.
Iron 7.72mg 3.7mg 50%
Vitamin B2 0.59mg 0.273mg 24%
Selenium 21.4µg 34.8µg 24%
Manganese 0.637mg 1.13mg 21%
Copper 0.145mg 0.289mg 16%
Fiber 2.7g 6.3g 14%
Phosphorus 113mg 196mg 12%
Sodium 849mg 598mg 11%
Vitamin B3 5.714mg 4.113mg 10%
Zinc 0.94mg 2.01mg 10%
Vitamin B1 0.518mg 0.413mg 9%
Magnesium 26mg 59mg 8%
Calcium 22mg 93mg 7%
Vitamin B5 0.39mg 0.693mg 6%
Polyunsaturated fat 0.685g 1.282g 4%
Potassium 115mg 202mg 3%
Protein 10.5g 12.1g 3%
Vitamin K 4.9µg 0.9µg 3%
Monounsaturated fat 0.142g 0.782g 2%
Vitamin E 0.12mg 0.43mg 2%
Carbs 82.3g 76.6g 2%
Fats 1.6g 3.2g 2%
Saturated fat 0.244g 0.445g 1%
Vitamin B6 0.085mg 0.098mg 1%
Calories 393kcal 390kcal 0%
Net carbs 79.6g 70.3g N/A
Sugar 0.38g 0.94g N/A
Folate 124µg 124µg 0%
Choline 19.6mg 19.8mg 0%
Tryptophan 0.138mg 0.14mg 0%
Threonine 0.287mg 0.342mg 0%
Isoleucine 0.378mg 0.462mg 0%
Leucine 0.716mg 0.844mg 0%
Lysine 0.29mg 0.28mg 0%
Methionine 0.18mg 0.214mg 0%
Phenylalanine 0.514mg 0.596mg 0%
Valine 0.439mg 0.52mg 0%
Histidine 0.224mg 0.261mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 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 ProteinProtein +15.2%
Contains more FatsFats +100%
Contains more WaterWater +50%
Contains more OtherOther +36.4%
~equal in Carbs ~76.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 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 less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +450.7%
Contains more Poly. FatPolyunsaturated fat +87.2%

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.