Graham cracker vs. Melba toast — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and melba toast

Graham cracker has more fats, vitamin K, and vitamin E, while melba toast has more selenium, copper, protein, vitamin B1, fiber, zinc, and folate.
Melba toast covers your daily need for selenium 52% more than graham cracker.
Graham cracker contains 16 times more vitamin K than melba toast. While graham cracker contains 14.3µg of vitamin K, melba toast contains only 0.9µg.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, melba toast, plain.

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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.

Graham cracker

Melba toast

Contains less SodiumSodium

-23.2%

Contains more MagnesiumMagnesium	+47.5%
Contains more CalciumCalcium	+20.8%
Contains more PotassiumPotassium	+18.8%
Contains more CopperCopper	+70%
Contains more ZincZinc	+109.4%
Contains more ManganeseManganese	+10.9%
Contains more SeleniumSelenium	+452.4%

~equal in Iron ~3.7mg

~equal in Phosphorus ~196mg

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.

Graham cracker

Melba toast

Contains more Vitamin EVitamin E	+251.2%
Contains more Vitamin B2Vitamin B2	+16.1%
Contains more Vitamin B6Vitamin B6	+59.2%
Contains more Vitamin KVitamin K	+1488.9%

Contains more Vitamin B1Vitamin B1	+55.8%
Contains more Vitamin B5Vitamin B5	+65%
Contains more FolateFolate	+36.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.113mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	34.8µg	52%
Omega-3 (ALA)	0.599g		37%
Omega-6 (Linoleic acid)	4.735g		28%
Polyunsaturated fat	5.388g	1.282g	27%
Starch	46.56g		19%
Copper	0.17mg	0.289mg	13%
Fiber	3.4g	6.3g	12%
Vitamin B1	0.265mg	0.413mg	12%
Protein	6.69g	12.1g	11%
Fats	10.6g	3.2g	11%
Vitamin K	14.3µg	0.9µg	11%
Zinc	0.96mg	2.01mg	10%
Folate	91µg	124µg	8%
Vitamin E	1.51mg	0.43mg	7%
Sodium	459mg	598mg	6%
Magnesium	40mg	59mg	5%
Manganese	1.019mg	1.13mg	5%
Vitamin B5	0.42mg	0.693mg	5%
Saturated fat	1.633g	0.445g	5%
Vitamin B6	0.156mg	0.098mg	4%
Monounsaturated fat	2.509g	0.782g	4%
Vitamin B2	0.317mg	0.273mg	3%
Choline	5.9mg	19.8mg	3%
Calories	430kcal	390kcal	2%
Calcium	77mg	93mg	2%
Phosphorus	185mg	196mg	2%
Vitamin B3	4.439mg	4.113mg	2%
Potassium	170mg	202mg	1%
Iron	3.78mg	3.7mg	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	3.1g	N/A
Calories per 10 g protein	643kcal	322kcal	N/A
Weight per 100 calories	23g	26g	N/A
Unsaturated / Saturated Fat ratio	4.8	4.6	N/A
Net carbs	74.26g	70.3g	N/A
Carbs	77.66g	76.6g	0%
Sugar	24.85g	0.94g	N/A
Trans fat	0.055g		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-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A