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  6. Cracker vs. Paratha

Cracker vs. Paratha — In-Depth Nutrition Comparison

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A recap on differences between Cracker and Paratha

  • Cracker is higher in Vitamin K, Iron, Vitamin B2, Vitamin B1, Folate, Phosphorus, and Vitamin B3, yet Paratha is higher in Fiber, and Manganese.
  • Cracker covers your daily Vitamin K needs 55% more than Paratha.
  • Cracker contains 9 times more Folate than Paratha. While Cracker contains 92µg of Folate, Paratha contains only 10µg.
  • The amount of Sodium in Paratha is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

Cracker vs Paratha 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.
Cracker
Cracker
3
:
7
Paratha
Paratha
Contains more Calcium +380%
Contains more Iron +150.3%
Contains more Phosphorus +106.7%
Contains more Magnesium +105.6%
Contains more Potassium +17.8%
Contains less Sodium -37.7%
Contains more Zinc +67.3%
Contains more Copper +40.4%
Contains more Manganese +114.7%
Equal in Selenium - 7.1
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Contains more Calcium +380%
Contains more Iron +150.3%
Contains more Phosphorus +106.7%
Contains more Magnesium +105.6%
Contains more Potassium +17.8%
Contains less Sodium -37.7%
Contains more Zinc +67.3%
Contains more Copper +40.4%
Contains more Manganese +114.7%
Equal in Selenium - 7.1

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.
Cracker
Cracker
6
:
3
Paratha
Paratha
Contains more Vitamin E +124.4%
Contains more Vitamin B1 +278.2%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +137.8%
Contains more Folate +820%
Contains more Vitamin K +1938.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +27%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Paratha
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 28% 0% 0% 28% 18% 35% 28% 19% 8% 0% 9%
Contains more Vitamin E +124.4%
Contains more Vitamin B1 +278.2%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +137.8%
Contains more Folate +820%
Contains more Vitamin K +1938.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +27%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
4
:
1
Paratha
Paratha
Contains more Fats +100.2%
Contains more Carbs +35.2%
Contains more Other +56.6%
Contains more Water +966.9%
Equal in Protein - 6.36
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Paratha
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 g
Contains more Fats +100.2%
Contains more Carbs +35.2%
Contains more Other +56.6%
Contains more Water +966.9%
Equal in Protein - 6.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
3
:
0
Paratha
Paratha
Contains more Monounsaturated Fat +70.8%
Contains more Polyunsaturated fat +428.9%
Equal in Saturated Fat - 5.826
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Contains more Monounsaturated Fat +70.8%
Contains more Polyunsaturated fat +428.9%
Equal in Saturated Fat - 5.826

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cracker
Cracker
3
:
2
Paratha
Paratha
Contains more Starch +57.7%
Contains more Sucrose +297.1%
Contains more Glucose +34.3%
Contains more Fructose +20.7%
Contains more Maltose +254.2%
Cracker
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Paratha
88% 5% 5%
Starch: 31.5 g
Sucrose: 1.75 g
Glucose: 0.35 g
Fructose: 0.35 g
Lactose: 0 g
Maltose: 1.7 g
Galactose: 0 g
Contains more Starch +57.7%
Contains more Sucrose +297.1%
Contains more Glucose +34.3%
Contains more Fructose +20.7%
Contains more Maltose +254.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Paratha
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cracker Paratha Opinion
Net carbs 59g 35.75g Cracker
Protein 6.64g 6.36g Cracker
Fats 26.43g 13.2g Cracker
Carbs 61.3g 45.35g Cracker
Calories 510kcal 326kcal Cracker
Starch 49.69g 31.5g Cracker
Fructose 0.29g 0.35g Paratha
Sugar 8.18g 4.15g Paratha
Fiber 2.3g 9.6g Paratha
Calcium 120mg 25mg Cracker
Iron 4.03mg 1.61mg Cracker
Magnesium 18mg 37mg Paratha
Phosphorus 248mg 120mg Cracker
Potassium 118mg 139mg Paratha
Sodium 726mg 452mg Paratha
Zinc 0.49mg 0.82mg Paratha
Copper 0.104mg 0.146mg Paratha
Manganese 0.491mg 1.054mg Paratha
Selenium 6.7µg 7.1µg Paratha
Vitamin A 0IU 6IU Paratha
Vitamin A RAE 0µg 2µg Paratha
Vitamin E 3.03mg 1.35mg Cracker
Vitamin B1 0.416mg 0.11mg Cracker
Vitamin B2 0.456mg 0.076mg Cracker
Vitamin B3 4.352mg 1.83mg Cracker
Vitamin B5 0.417mg 0.465mg Paratha
Vitamin B6 0.063mg 0.08mg Paratha
Folate 92µg 10µg Cracker
Vitamin K 69.3µg 3.4µg Cracker
Tryptophan 0.084mg Cracker
Threonine 0.193mg Cracker
Isoleucine 0.246mg Cracker
Leucine 0.471mg Cracker
Lysine 0.103mg Cracker
Methionine 0.112mg Cracker
Phenylalanine 0.331mg Cracker
Valine 0.294mg Cracker
Histidine 0.145mg Cracker
Cholesterol 0mg 1mg Cracker
Trans Fat 1.076g 0.034g Paratha
Saturated Fat 5.562g 5.826g Cracker
Monounsaturated Fat 6.553g 3.837g Cracker
Polyunsaturated fat 13.137g 2.484g Cracker
Omega-6 - Eicosadienoic acid 0.009g 0.002g Cracker
Omega-6 - Linoleic acid 11.48g 2.386g Cracker
Omega-6 - Gamma-linoleic acid 0.062g 0.006g Cracker
Omega-3 - ALA 1.485g 0.064g Cracker
Omega-3 - Eicosatrienoic acid 0g 0.003g Paratha

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Paratha
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
53%
Cracker
14%
Paratha
Minerals Daily Need Coverage Score
56%
Cracker
46%
Paratha

Comparison summary

Which food is lower in Sugar?
Paratha
Paratha is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 274mg)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 10)
Which food is cheaper?
Paratha
Paratha is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cracker
Cracker is lower in Saturated Fat (difference - 0.264g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Paratha - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174076/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.