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  6. Waffle vs. Melba toast

Waffle vs. Melba toast — In-Depth Nutrition Comparison

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What are the differences between waffle and melba toast?

  • Waffle is higher in selenium and calcium, yet melba toast is higher in manganese, copper, folate, iron, vitamin B3, and vitamin B1.
  • Melba toast's daily need coverage for manganese is 38% more.
  • The glycemic index of melba toast is lower.

We used Waffles, plain, prepared from recipe and Crackers, melba toast, plain types in this article.

Infographic

Waffle 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.
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +174.2%
Contains less SodiumSodium -14.5%
Contains more SeleniumSelenium +32.8%
Contains more MagnesiumMagnesium +210.5%
Contains more PotassiumPotassium +27%
Contains more IronIron +60.2%
Contains more CopperCopper +366.1%
Contains more ZincZinc +195.6%
Contains more ManganeseManganese +326.4%
~equal in Phosphorus ~196mg

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B3Vitamin B3 +98.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +169.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Melba toast DV% diff.
Manganese 0.265mg 1.13mg 38%
Polyunsaturated fat 6.785g 1.282g 37%
Copper 0.062mg 0.289mg 25%
Fiber 6.3g 25%
Cholesterol 69mg 0mg 23%
Selenium 46.2µg 34.8µg 21%
Folate 46µg 124µg 20%
Iron 2.31mg 3.7mg 17%
Fats 14.1g 3.2g 17%
Calcium 255mg 93mg 16%
Carbs 32.9g 76.6g 15%
Vitamin B1 0.263mg 0.413mg 13%
Vitamin B3 2.073mg 4.113mg 13%
Zinc 0.68mg 2.01mg 12%
Saturated fat 2.866g 0.445g 11%
Magnesium 19mg 59mg 10%
Vitamin B12 0.25µg 0µg 10%
Protein 7.9g 12.1g 8%
Monounsaturated fat 3.521g 0.782g 7%
Vitamin A 65µg 0µg 7%
Vitamin B2 0.347mg 0.273mg 6%
Calories 291kcal 390kcal 5%
Sodium 511mg 598mg 4%
Vitamin B5 0.485mg 0.693mg 4%
Choline 19.8mg 4%
Vitamin E 0.43mg 3%
Vitamin B6 0.056mg 0.098mg 3%
Phosphorus 190mg 196mg 1%
Vitamin K 0.9µg 1%
Potassium 159mg 202mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 70.3g N/A
Sugar 0.94g N/A
Tryptophan 0.099mg 0.14mg 0%
Threonine 0.289mg 0.342mg 0%
Isoleucine 0.362mg 0.462mg 0%
Leucine 0.63mg 0.844mg 0%
Lysine 0.384mg 0.28mg 0%
Methionine 0.179mg 0.214mg 0%
Phenylalanine 0.395mg 0.596mg 0%
Valine 0.409mg 0.52mg 0%
Histidine 0.187mg 0.261mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +340.6%
Contains more WaterWater +723.5%
Contains more ProteinProtein +53.2%
Contains more CarbsCarbs +132.8%
~equal in Other ~3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +350.3%
Contains more Poly. FatPolyunsaturated fat +429.3%
Contains less Sat. FatSaturated fat -84.5%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.