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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
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
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
32%
Minerals Daily Need Coverage Score
76%
88%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 0.201g)
Which food contains less Sodium?
Melba toast contains less Sodium (difference - 251mg)
Which food is lower in glycemic index?
Melba toast is lower in glycemic index (difference - 10)
Which food is cheaper?
Melba toast is cheaper (difference - $2.4)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.