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  6. Cookies, gluten-free, lemon wafer vs. Melba toast

Cookies, gluten-free, lemon wafer vs. Melba toast — In-Depth Nutrition Comparison

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The main differences between cookies, gluten-free, lemon wafer and melba toast

  • Cookies, gluten-free, lemon wafer has more fats; however, melba toast has more selenium, manganese, iron, copper, folate, vitamin B1, protein, and vitamin B3.
  • Daily need coverage for selenium for melba toast is 63% higher.
  • Melba toast has 24 times less saturated fat than cookies, gluten-free, lemon wafer. Cookies, gluten-free, lemon wafer has 10.501g of saturated fat, while melba toast has 0.445g.

Food types used in this article are Cookies, gluten-free, lemon wafer and Crackers, melba toast, plain.

Infographic

Cookies, gluten-free, lemon wafer vs Melba toast infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 2.7% 3.2% 6.8% 0% 0.82% 17% 14% 2.5% 0%
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 less SodiumSodium -81.4%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +461.1%
Contains more IronIron +1955.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +402.6%
Contains more ManganeseManganese +5847.4%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 62% 11% 17% 1.2% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 8.6% 103% 63% 77% 42% 23% 0% 2.3% 93%
Contains more Vitamin EVitamin E +625.6%
Contains more Vitamin B1Vitamin B1 +817.8%
Contains more Vitamin B2Vitamin B2 +268.9%
Contains more Vitamin B3Vitamin B3 +6227.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cookies, gluten-free, lemon wafer Melba toast DV% diff.
Selenium 0µg 34.8µg 63%
Manganese 0.019mg 1.13mg 48%
Saturated fat 10.501g 0.445g 46%
Iron 0.18mg 3.7mg 44%
Fats 24.18g 3.2g 32%
Copper 0mg 0.289mg 32%
Vitamin B1 0.045mg 0.413mg 31%
Folate 0µg 124µg 31%
Fiber 0g 6.3g 25%
Vitamin B3 0.065mg 4.113mg 25%
Protein 0g 12.1g 24%
Phosphorus 39mg 196mg 22%
Sodium 111mg 598mg 21%
Monounsaturated fat 8.312g 0.782g 19%
Zinc 0.03mg 2.01mg 18%
Vitamin E 3.12mg 0.43mg 18%
Vitamin B2 0.074mg 0.273mg 15%
Omega-6 (Linoleic acid) 2.522g 15%
Starch 33.55g 14%
Vitamin B5 0mg 0.693mg 14%
Magnesium 3mg 59mg 13%
Polyunsaturated fat 2.67g 1.282g 9%
Calcium 9mg 93mg 8%
Vitamin B6 0mg 0.098mg 8%
Calories 515kcal 390kcal 6%
Omega-3 (ALA) 0.088g 6%
Potassium 36mg 202mg 5%
Choline 19.8mg 4%
Carbs 74.39g 76.6g 1%
Vitamin K 0.9µg 1%
Protein per 100 calories 0g 3.1g N/A
Calories per 10 g protein 322kcal N/A
Weight per 100 calories 19g 26g N/A
Unsaturated / Saturated Fat ratio 1 4.6 N/A
Net carbs 74.39g 70.3g N/A
Sugar 42.31g 0.94g N/A
Trans fat 0.043g 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%
Omega-3 (EPA) 0.002g 0g N/A
Omega-3 (Eicosatrienoic acid) 0.007g N/A
Omega-6 (Gamma-linolenic acid) 0.01g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 74%
Protein: 0 g
Fats: 24.18 g
Carbs: 74.39 g
Water: 1.12 g
Other: 0.31 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 +655.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +355.4%
~equal in Carbs ~76.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 39% 12%
Saturated fat: Sat. Fat 10.501 g
Monounsaturated fat: Mono. Fat 8.312 g
Polyunsaturated fat: Poly. Fat 2.67 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 +962.9%
Contains more Poly. FatPolyunsaturated fat +108.3%
Contains less Sat. FatSaturated fat -95.8%

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. Cookies, gluten-free, lemon wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171859/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.