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  6. Paratha vs. Melba toast

Paratha vs. Melba toast — In-Depth Nutrition Comparison

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What are the main differences between Paratha and Melba toast?

  • Paratha is richer in Fiber, yet Melba toast is richer in Selenium, Folate, Iron, Vitamin B1, Copper, Vitamin B2, Vitamin B3, and Phosphorus.
  • Melba toast's daily need coverage for Selenium is 50% higher.
  • Paratha has 13 times more Saturated Fat than Melba toast. Paratha has 5.826g of Saturated Fat, while Melba toast has 0.445g.

We used Bread, paratha, whole wheat, commercially prepared, frozen and Crackers, melba toast, plain types in this comparison.

Infographic

Paratha vs Melba toast 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
1
:
9
Melba toast
Melba toast
Contains less Sodium -24.4%
Contains more Calcium +272%
Contains more Iron +129.8%
Contains more Magnesium +59.5%
Contains more Phosphorus +63.3%
Contains more Potassium +45.3%
Contains more Zinc +145.1%
Contains more Copper +97.9%
Contains more Selenium +390.1%
Equal in Manganese - 1.13
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains less Sodium -24.4%
Contains more Calcium +272%
Contains more Iron +129.8%
Contains more Magnesium +59.5%
Contains more Phosphorus +63.3%
Contains more Potassium +45.3%
Contains more Zinc +145.1%
Contains more Copper +97.9%
Contains more Selenium +390.1%
Equal in Manganese - 1.13

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
Melba toast
Melba toast
Contains more Vitamin A +∞%
Contains more Vitamin E +214%
Contains more Vitamin K +277.8%
Contains more Vitamin B1 +275.5%
Contains more Vitamin B2 +259.2%
Contains more Vitamin B3 +124.8%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +22.5%
Contains more Folate +1140%
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%
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +214%
Contains more Vitamin K +277.8%
Contains more Vitamin B1 +275.5%
Contains more Vitamin B2 +259.2%
Contains more Vitamin B3 +124.8%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +22.5%
Contains more Folate +1140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Paratha
Paratha
2
:
3
Melba toast
Melba toast
Contains more Fats +312.5%
Contains more Water +556.9%
Contains more Protein +90.3%
Contains more Carbs +68.9%
Contains more Other +88.7%
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
Melba toast
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 Fats +312.5%
Contains more Water +556.9%
Contains more Protein +90.3%
Contains more Carbs +68.9%
Contains more Other +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Paratha
Paratha
2
:
1
Melba toast
Melba toast
Contains more Monounsaturated Fat +390.7%
Contains more Polyunsaturated fat +93.8%
Contains less Saturated Fat -92.4%
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains more Monounsaturated Fat +390.7%
Contains more Polyunsaturated fat +93.8%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Paratha Melba toast Opinion
Net carbs 35.75g 70.3g Melba toast
Protein 6.36g 12.1g Melba toast
Fats 13.2g 3.2g Paratha
Carbs 45.35g 76.6g Melba toast
Calories 326kcal 390kcal Melba toast
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 4.15g 0.94g Melba toast
Fiber 9.6g 6.3g Paratha
Calcium 25mg 93mg Melba toast
Iron 1.61mg 3.7mg Melba toast
Magnesium 37mg 59mg Melba toast
Phosphorus 120mg 196mg Melba toast
Potassium 139mg 202mg Melba toast
Sodium 452mg 598mg Paratha
Zinc 0.82mg 2.01mg Melba toast
Copper 0.146mg 0.289mg Melba toast
Manganese 1.054mg 1.13mg Melba toast
Selenium 7.1µg 34.8µg Melba toast
Vitamin A 6IU 0IU Paratha
Vitamin A RAE 2µg 0µg Paratha
Vitamin E 1.35mg 0.43mg Paratha
Vitamin B1 0.11mg 0.413mg Melba toast
Vitamin B2 0.076mg 0.273mg Melba toast
Vitamin B3 1.83mg 4.113mg Melba toast
Vitamin B5 0.465mg 0.693mg Melba toast
Vitamin B6 0.08mg 0.098mg Melba toast
Folate 10µg 124µg Melba toast
Vitamin K 3.4µg 0.9µg Paratha
Tryptophan 0.14mg Melba toast
Threonine 0.342mg Melba toast
Isoleucine 0.462mg Melba toast
Leucine 0.844mg Melba toast
Lysine 0.28mg Melba toast
Methionine 0.214mg Melba toast
Phenylalanine 0.596mg Melba toast
Valine 0.52mg Melba toast
Histidine 0.261mg Melba toast
Cholesterol 1mg 0mg Melba toast
Trans Fat 0.034g Melba toast
Saturated Fat 5.826g 0.445g Melba toast
Monounsaturated Fat 3.837g 0.782g Paratha
Polyunsaturated fat 2.484g 1.282g Paratha
Omega-6 - Eicosadienoic acid 0.002g Paratha
Omega-6 - Linoleic acid 2.386g Paratha
Omega-6 - Gamma-linoleic acid 0.006g Paratha
Omega-3 - ALA 0.064g Paratha
Omega-3 - Eicosatrienoic acid 0.003g Paratha

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paratha Melba toast
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
34%
Melba toast
Minerals Daily Need Coverage Score
46%
Paratha
88%
Melba toast

Comparison summary

Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 146mg)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 3.21g)
Which food is lower in Cholesterol?
Melba toast
Melba toast is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 5.381g)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.