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
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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
21%
32%
Minerals Daily Need Coverage Score
65%
88%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 3)
Which food is lower in Cholesterol?
Melba toast is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Melba toast is lower in Sugar (difference - 36.49g)
Which food is lower in Saturated fat?
Melba toast is lower in Saturated fat (difference - 3.796g)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
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.