Zwieback vs. Melba toast — In-Depth Nutrition Comparison
Compare
What are the differences between zwieback and melba toast?
- Zwieback is higher in vitamin E, yet melba toast is higher in iron, phosphorus, vitamin B3, vitamin B1, copper, fiber, zinc, and selenium.
- Melba toast's daily need coverage for iron is 39% more.
- Zwieback has 6 times more vitamin E than melba toast. While zwieback has 2.44mg of vitamin E, melba toast has only 0.43mg.
- The amount of sodium in zwieback is lower.
We used Zwieback 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 PotassiumPotassium | +51% |
| Contains less SodiumSodium | -62% |
| Contains more MagnesiumMagnesium | +321.4% |
| Contains more CalciumCalcium | +365% |
| Contains more IronIron | +516.7% |
| Contains more CopperCopper | +99.3% |
| Contains more ZincZinc | +272.2% |
| Contains more PhosphorusPhosphorus | +256.4% |
| Contains more SeleniumSelenium | +21.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +467.4% |
| Contains more Vitamin B1Vitamin B1 | +98.6% |
| Contains more Vitamin B2Vitamin B2 | +14.2% |
| Contains more Vitamin B3Vitamin B3 | +211.8% |
| Contains more Vitamin B5Vitamin B5 | +29.1% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
| Contains more FolateFolate | +42.5% |
| Contains more CholineCholine | +85% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.1 g
Fats:
9.7 g
Carbs:
74.2 g
Water:
4.5 g
Other:
1.5 g
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
| Contains more FatsFats | +203.1% |
| Contains more ProteinProtein | +19.8% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +100% |
~equal in
Carbs
~76.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.525 g
Monounsaturated fat:
Mono. Fat
4.244 g
Polyunsaturated fat:
Poly. Fat
2.073 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 | +442.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.7% |
| Contains less Sat. FatSaturated fat | -82.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.13mg | 49% | |
| Iron | 0.6mg | 3.7mg | 39% |
| Phosphorus | 55mg | 196mg | 20% |
| Vitamin B1 | 0.208mg | 0.413mg | 17% |
| Vitamin B3 | 1.319mg | 4.113mg | 17% |
| Sodium | 227mg | 598mg | 16% |
| Copper | 0.145mg | 0.289mg | 16% |
| Fiber | 2.5g | 6.3g | 15% |
| Zinc | 0.54mg | 2.01mg | 13% |
| Vitamin E | 2.44mg | 0.43mg | 13% |
| Magnesium | 14mg | 59mg | 11% |
| Selenium | 28.7µg | 34.8µg | 11% |
| Fats | 9.7g | 3.2g | 10% |
| Saturated fat | 2.525g | 0.445g | 9% |
| Folate | 87µg | 124µg | 9% |
| Monounsaturated fat | 4.244g | 0.782g | 9% |
| Calcium | 20mg | 93mg | 7% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Polyunsaturated fat | 2.073g | 1.282g | 5% |
| Protein | 10.1g | 12.1g | 4% |
| Potassium | 305mg | 202mg | 3% |
| Vitamin B2 | 0.239mg | 0.273mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin B5 | 0.537mg | 0.693mg | 3% |
| Choline | 10.7mg | 19.8mg | 2% |
| Calories | 426kcal | 390kcal | 2% |
| Vitamin A | 16µg | 0µg | 2% |
| Vitamin B6 | 0.082mg | 0.098mg | 1% |
| Carbs | 74.2g | 76.6g | 1% |
| Net carbs | 71.7g | 70.3g | N/A |
| Sugar | 12.5g | 0.94g | N/A |
| Vitamin K | 0.9µg | 0.9µg | 0% |
| Trans fat | 0.012g | N/A | |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.342mg | 0% | |
| Isoleucine | 0.462mg | 0% | |
| Leucine | 0.844mg | 0% | |
| Lysine | 0.28mg | 0% | |
| Methionine | 0.214mg | 0% | |
| Phenylalanine | 0.596mg | 0% | |
| Valine | 0.52mg | 0% | |
| Histidine | 0.261mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
25%
32%
Minerals Daily Need Coverage Score
34%
88%
Comparison summary
Which food contains less Sodium?
Zwieback contains less Sodium (difference - 371mg)
Which food is lower in glycemic index?
Zwieback is lower in glycemic index (difference - 64)
Which food is lower in Cholesterol?
Melba toast is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Melba toast is lower in Sugar (difference - 11.56g)
Which food is lower in Saturated fat?
Melba toast is lower in Saturated fat (difference - 2.08g)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)