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  6. Wonton wrappers vs. Melba toast

Wonton wrappers vs. Melba toast — In-Depth Nutrition Comparison

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How are wonton wrappers and melba toast different?

  • Wonton wrappers are richer in vitamin B1, while melba toast is higher in manganese, fiber, phosphorus, copper, vitamin B5, selenium, zinc, folate, and magnesium.
  • Melba toast covers your daily need for manganese, 21% more than wonton wrappers.
  • Wonton wrappers have a higher glycemic index (81) than melba toast (64).

Wonton wrappers (includes egg roll wrappers) and Crackers, melba toast, plain types were used in this article.

Infographic

Wonton wrappers 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
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 MagnesiumMagnesium +195%
Contains more CalciumCalcium +97.9%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +10.1%
Contains more CopperCopper +96.6%
Contains more ZincZinc +183.1%
Contains more PhosphorusPhosphorus +142%
Contains more ManganeseManganese +77.1%
Contains more SeleniumSelenium +23.4%
~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.
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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +2672%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more FolateFolate +44.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Melba toast DV% diff.
Manganese 0.638mg 1.13mg 21%
Fiber 1.8g 6.3g 18%
Copper 0.147mg 0.289mg 16%
Phosphorus 81mg 196mg 16%
Vitamin B5 0.025mg 0.693mg 13%
Selenium 28.2µg 34.8µg 12%
Zinc 0.71mg 2.01mg 12%
Folate 86µg 124µg 10%
Magnesium 20mg 59mg 9%
Vitamin B1 0.519mg 0.413mg 9%
Vitamin B2 0.378mg 0.273mg 8%
Vitamin B3 5.424mg 4.113mg 8%
Carbs 57.9g 76.6g 6%
Vitamin B6 0.03mg 0.098mg 5%
Protein 9.8g 12.1g 5%
Calories 291kcal 390kcal 5%
Calcium 47mg 93mg 5%
Polyunsaturated fat 0.61g 1.282g 4%
Iron 3.36mg 3.7mg 4%
Potassium 82mg 202mg 4%
Choline 19.8mg 4%
Cholesterol 9mg 0mg 3%
Fats 1.5g 3.2g 3%
Vitamin E 0.43mg 3%
Saturated fat 0.263g 0.445g 1%
Sodium 572mg 598mg 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 0.9µg 1%
Monounsaturated fat 0.195g 0.782g 1%
Net carbs 56.1g 70.3g N/A
Sugar 0.94g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.114mg 0.14mg 0%
Threonine 0.268mg 0.342mg 0%
Isoleucine 0.369mg 0.462mg 0%
Leucine 0.684mg 0.844mg 0%
Lysine 0.204mg 0.28mg 0%
Methionine 0.176mg 0.214mg 0%
Phenylalanine 0.486mg 0.596mg 0%
Valine 0.417mg 0.52mg 0%
Histidine 0.209mg 0.261mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 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 WaterWater +464.7%
Contains more ProteinProtein +23.5%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 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 -40.9%
Contains more Mono. FatMonounsaturated fat +301%
Contains more Poly. FatPolyunsaturated fat +110.2%

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.