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  6. Paratha vs. Cracker

Paratha vs. Cracker — In-Depth Nutrition Comparison

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A recap on differences between Paratha and Cracker

  • Paratha is higher in Fiber, and Manganese, yet Cracker is higher in Vitamin K, Iron, Vitamin B2, Vitamin B1, Folate, Phosphorus, and Vitamin B3.
  • Cracker covers your daily Vitamin K needs 55% more than Paratha.
  • Paratha contains 4 times more Fiber than Cracker. While Paratha contains 9.6g of Fiber, Cracker contains only 2.3g.
  • The amount of Sodium in Paratha is lower.

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

Infographic

Paratha vs Cracker 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.
Paratha
Paratha
7
:
3
Cracker
Cracker
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%
Contains more Calcium +380%
Contains more Iron +150.3%
Contains more Phosphorus +106.7%
Equal in Selenium - 6.7
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
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%
Contains more Calcium +380%
Contains more Iron +150.3%
Contains more Phosphorus +106.7%
Equal in Selenium - 6.7

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.
Paratha
Paratha
3
:
6
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +27%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +27%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Paratha
Paratha
1
:
4
Cracker
Cracker
Contains more Water +966.9%
Contains more Fats +100.2%
Contains more Carbs +35.2%
Contains more Other +56.6%
Equal in Protein - 6.64
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
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
Contains more Water +966.9%
Contains more Fats +100.2%
Contains more Carbs +35.2%
Contains more Other +56.6%
Equal in Protein - 6.64

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Paratha
Paratha
2
:
3
Cracker
Cracker
Contains more Fructose +20.7%
Contains more Maltose +254.2%
Contains more Starch +57.7%
Contains more Sucrose +297.1%
Contains more Glucose +34.3%
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
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
Contains more Fructose +20.7%
Contains more Maltose +254.2%
Contains more Starch +57.7%
Contains more Sucrose +297.1%
Contains more Glucose +34.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Paratha Cracker
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 Paratha Cracker Opinion
Net carbs 35.75g 59g Cracker
Protein 6.36g 6.64g Cracker
Fats 13.2g 26.43g Cracker
Carbs 45.35g 61.3g Cracker
Calories 326kcal 510kcal Cracker
Starch 31.5g 49.69g Cracker
Fructose 0.35g 0.29g Paratha
Sugar 4.15g 8.18g Paratha
Fiber 9.6g 2.3g Paratha
Calcium 25mg 120mg Cracker
Iron 1.61mg 4.03mg Cracker
Magnesium 37mg 18mg Paratha
Phosphorus 120mg 248mg Cracker
Potassium 139mg 118mg Paratha
Sodium 452mg 726mg Paratha
Zinc 0.82mg 0.49mg Paratha
Copper 0.146mg 0.104mg Paratha
Manganese 1.054mg 0.491mg Paratha
Selenium 7.1µg 6.7µg Paratha
Vitamin A 6IU 0IU Paratha
Vitamin A RAE 2µg 0µg Paratha
Vitamin E 1.35mg 3.03mg Cracker
Vitamin B1 0.11mg 0.416mg Cracker
Vitamin B2 0.076mg 0.456mg Cracker
Vitamin B3 1.83mg 4.352mg Cracker
Vitamin B5 0.465mg 0.417mg Paratha
Vitamin B6 0.08mg 0.063mg Paratha
Folate 10µg 92µg Cracker
Vitamin K 3.4µg 69.3µg 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 1mg 0mg Cracker
Trans Fat 0.034g 1.076g Paratha
Saturated Fat 5.826g 5.562g Cracker
Monounsaturated Fat 3.837g 6.553g Cracker
Polyunsaturated fat 2.484g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.002g 0.009g Cracker
Omega-6 - Linoleic acid 2.386g 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.006g 0.062g Cracker
Omega-3 - ALA 0.064g 1.485g Cracker
Omega-3 - Eicosatrienoic acid 0.003g 0g Paratha

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paratha Cracker
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
14%
Paratha
53%
Cracker
Minerals Daily Need Coverage Score
46%
Paratha
56%
Cracker

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