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  6. Wafer vs. Melba toast

Wafer vs. Melba toast — In-Depth Nutrition Comparison

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What are the differences between wafer and melba toast?

  • Wafer is higher in copper, yet melba toast is higher in selenium, folate, manganese, vitamin B1, fiber, phosphorus, zinc, and vitamin B3.
  • Melba toast's daily need coverage for selenium is 53% more.
  • Wafer has 10 times more saturated fat than melba toast. While wafer has 4.241g of saturated fat, melba toast has only 0.445g.

We used Cookies, chocolate wafers and Crackers, melba toast, plain types in this article.

Infographic

Wafer 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.
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 CopperCopper +60.2%
Contains more MagnesiumMagnesium +11.3%
Contains more CalciumCalcium +200%
Contains more ZincZinc +84.4%
Contains more PhosphorusPhosphorus +48.5%
Contains more ManganeseManganese +62.4%
Contains more SeleniumSelenium +510.5%
~equal in Potassium ~202mg
~equal in Iron ~3.7mg
~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.
Wafer
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +67.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B3Vitamin B3 +43.9%
Contains more Vitamin B5Vitamin B5 +81.9%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more FolateFolate +163.8%
Contains more CholineCholine +38.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.273mg

All nutrients comparison - raw data values

Nutrient Wafer Melba toast DV% diff.
Selenium 5.7µg 34.8µg 53%
Copper 0.463mg 0.289mg 19%
Manganese 0.696mg 1.13mg 19%
Polyunsaturated fat 4.153g 1.282g 19%
Folate 47µg 124µg 19%
Vitamin B1 0.203mg 0.413mg 18%
Fats 14.2g 3.2g 17%
Saturated fat 4.241g 0.445g 17%
Fiber 3.4g 6.3g 12%
Protein 6.6g 12.1g 11%
Monounsaturated fat 4.865g 0.782g 10%
Phosphorus 132mg 196mg 9%
Vitamin B3 2.858mg 4.113mg 8%
Zinc 1.09mg 2.01mg 8%
Vitamin B5 0.381mg 0.693mg 6%
Calcium 31mg 93mg 6%
Iron 4.01mg 3.7mg 4%
Vitamin B6 0.051mg 0.098mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Calories 433kcal 390kcal 2%
Vitamin E 0.72mg 0.43mg 2%
Vitamin B2 0.266mg 0.273mg 1%
Sodium 580mg 598mg 1%
Vitamin K 2.4µg 0.9µg 1%
Choline 14.3mg 19.8mg 1%
Magnesium 53mg 59mg 1%
Cholesterol 2mg 0mg 1%
Carbs 72.7g 76.6g 1%
Net carbs 69.3g 70.3g N/A
Potassium 210mg 202mg 0%
Sugar 37.43g 0.94g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.14mg 0%
Threonine 0.22mg 0.342mg 0%
Isoleucine 0.261mg 0.462mg 0%
Leucine 0.447mg 0.844mg 0%
Lysine 0.281mg 0.28mg 0%
Methionine 0.105mg 0.214mg 0%
Phenylalanine 0.308mg 0.596mg 0%
Valine 0.323mg 0.52mg 0%
Histidine 0.128mg 0.261mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 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 FatsFats +343.8%
Contains more ProteinProtein +83.3%
Contains more WaterWater +13.3%
Contains more OtherOther +50%
~equal in Carbs ~76.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +522.1%
Contains more Poly. FatPolyunsaturated fat +223.9%
Contains less Sat. FatSaturated fat -89.5%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.