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  6. Crackers, cheese, whole grain vs. Melba toast

Crackers, cheese, whole grain vs. Melba toast — In-Depth Nutrition Comparison

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Summary of differences between crackers, cheese, whole grain and melba toast

  • Crackers, cheese, whole grain has more vitamin B2, fats, selenium, phosphorus, and vitamin B6, while melba toast has more vitamin B1, copper, and carbs.
  • Crackers, cheese, whole grain covers your daily need for vitamin B2 21% more than melba toast.
  • Crackers, cheese, whole grain contains 7 times more saturated fat than melba toast. While crackers, cheese, whole grain contains 3.206g of saturated fat, melba toast contains only 0.445g.

These are the specific foods used in this comparison Crackers, cheese, whole grain and Crackers, melba toast, plain.

Infographic

Crackers, cheese, whole grain 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 49% 38% 19% 130% 77% 50% 113% 105% 0% 220%
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 +15.3%
Contains more CalciumCalcium +37.6%
Contains more PhosphorusPhosphorus +34.7%
Contains more SeleniumSelenium +15.8%
Contains more CopperCopper +25.1%
Contains less SodiumSodium -25.4%
Contains more ManganeseManganese +∞%
~equal in Potassium ~202mg
~equal in Iron ~3.7mg
~equal in Zinc ~2.01mg

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% 1.5% 4% 22% 72% 126% 96% 0% 47% 7.5% 9.8% 77%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +151.2%
Contains more Vitamin B2Vitamin B2 +99.6%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B6Vitamin B6 +107.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +333.3%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Crackers, cheese, whole grain Melba toast DV% diff.
Manganese 1.13mg 49%
Vitamin B2 0.545mg 0.273mg 21%
Fats 16.03g 3.2g 20%
Monounsaturated fat 8.015g 0.782g 18%
Vitamin B5 0.693mg 14%
Saturated fat 3.206g 0.445g 13%
Polyunsaturated fat 3.206g 1.282g 13%
Phosphorus 264mg 196mg 10%
Selenium 40.3µg 34.8µg 10%
Vitamin B1 0.289mg 0.413mg 10%
Sodium 802mg 598mg 9%
Vitamin B6 0.203mg 0.098mg 8%
Carbs 57.29g 76.6g 6%
Copper 0.231mg 0.289mg 6%
Vitamin B3 5.13mg 4.113mg 6%
Protein 9.62g 12.1g 5%
Cholesterol 16mg 0mg 5%
Folate 103µg 124µg 5%
Calcium 128mg 93mg 4%
Vitamin E 1.08mg 0.43mg 4%
Iron 3.46mg 3.7mg 3%
Vitamin B12 0.06µg 0µg 3%
Vitamin K 3.9µg 0.9µg 3%
Magnesium 68mg 59mg 2%
Zinc 1.84mg 2.01mg 2%
Calories 412kcal 390kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 12µg 0µg 1%
Choline 14.5mg 19.8mg 1%
Protein per 100 calories 2.3g 3.1g N/A
Calories per 10 g protein 428kcal 322kcal N/A
Weight per 100 calories 24g 26g N/A
Unsaturated / Saturated Fat ratio 3.5 4.6 N/A
Net carbs 50.89g 70.3g N/A
Vitamin D* 3 IU 0 IU 0%
Potassium 212mg 202mg 0%
Sugar 0g 0.94g N/A
Fiber 6.4g 6.3g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 16% 57% 14% 3%
Protein: 9.62 g
Fats: 16.03 g
Carbs: 57.29 g
Water: 14.26 g
Other: 2.8 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 +400.9%
Contains more WaterWater +179.6%
Contains more ProteinProtein +25.8%
Contains more CarbsCarbs +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 56% 22%
Saturated fat: Sat. Fat 3.206 g
Monounsaturated fat: Mono. Fat 8.015 g
Polyunsaturated fat: Poly. Fat 3.206 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 +924.9%
Contains more Poly. FatPolyunsaturated fat +150.1%
Contains less Sat. FatSaturated fat -86.1%

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. Crackers, cheese, whole grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174084/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.