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  6. Paratha vs. Pumpernickel bread

Paratha vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Significant differences between Paratha and Pumpernickel bread

  • Paratha has more Fiber, however, Pumpernickel bread is richer in Selenium, Folate, Vitamin B1, Vitamin B2, Iron, Copper, Manganese, and Phosphorus.
  • Pumpernickel bread covers your daily Selenium needs 32% more than Paratha.
  • Pumpernickel bread has 13 times less Saturated Fat than Paratha. Paratha has 5.826g of Saturated Fat, while Pumpernickel bread has 0.437g.

Specific food types used in this comparison are Bread, paratha, whole wheat, commercially prepared, frozen and Bread, pumpernickel.

Infographic

Paratha vs Pumpernickel bread 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
Pumpernickel bread
Pumpernickel bread
Contains less Sodium -24.2%
Contains more Calcium +172%
Contains more Iron +78.3%
Contains more Magnesium +45.9%
Contains more Phosphorus +48.3%
Contains more Potassium +49.6%
Contains more Zinc +80.5%
Contains more Copper +96.6%
Contains more Manganese +23.8%
Contains more Selenium +245.1%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains less Sodium -24.2%
Contains more Calcium +172%
Contains more Iron +78.3%
Contains more Magnesium +45.9%
Contains more Phosphorus +48.3%
Contains more Potassium +49.6%
Contains more Zinc +80.5%
Contains more Copper +96.6%
Contains more Manganese +23.8%
Contains more Selenium +245.1%

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.
Paratha
Paratha
4
:
5
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin E +221.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin K +325%
Contains more Vitamin B1 +197.3%
Contains more Vitamin B2 +301.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +830%
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%
Pumpernickel bread
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% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +221.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin K +325%
Contains more Vitamin B1 +197.3%
Contains more Vitamin B2 +301.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +830%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Paratha
Paratha
1
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Fats +325.8%
Contains more Protein +36.8%
Contains more Water +13.1%
Contains more Other +76.1%
Equal in Carbs - 47.5
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
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Fats +325.8%
Contains more Protein +36.8%
Contains more Water +13.1%
Contains more Other +76.1%
Equal in Carbs - 47.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Paratha
Paratha
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +311.7%
Contains more Polyunsaturated fat +100.8%
Contains less Saturated Fat -92.5%
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +311.7%
Contains more Polyunsaturated fat +100.8%
Contains less Saturated Fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Paratha Pumpernickel bread Opinion
Net carbs 35.75g 41g Pumpernickel bread
Protein 6.36g 8.7g Pumpernickel bread
Fats 13.2g 3.1g Paratha
Carbs 45.35g 47.5g Pumpernickel bread
Calories 326kcal 250kcal Paratha
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 4.15g 0.53g Pumpernickel bread
Fiber 9.6g 6.5g Paratha
Calcium 25mg 68mg Pumpernickel bread
Iron 1.61mg 2.87mg Pumpernickel bread
Magnesium 37mg 54mg Pumpernickel bread
Phosphorus 120mg 178mg Pumpernickel bread
Potassium 139mg 208mg Pumpernickel bread
Sodium 452mg 596mg Paratha
Zinc 0.82mg 1.48mg Pumpernickel bread
Copper 0.146mg 0.287mg Pumpernickel bread
Manganese 1.054mg 1.305mg Pumpernickel bread
Selenium 7.1µg 24.5µg Pumpernickel bread
Vitamin A 6IU 0IU Paratha
Vitamin A RAE 2µg 0µg Paratha
Vitamin E 1.35mg 0.42mg Paratha
Vitamin B1 0.11mg 0.327mg Pumpernickel bread
Vitamin B2 0.076mg 0.305mg Pumpernickel bread
Vitamin B3 1.83mg 3.091mg Pumpernickel bread
Vitamin B5 0.465mg 0.404mg Paratha
Vitamin B6 0.08mg 0.126mg Pumpernickel bread
Folate 10µg 93µg Pumpernickel bread
Vitamin K 3.4µg 0.8µg Paratha
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Cholesterol 1mg 0mg Pumpernickel bread
Trans Fat 0.034g Pumpernickel bread
Saturated Fat 5.826g 0.437g Pumpernickel bread
Monounsaturated Fat 3.837g 0.932g Paratha
Polyunsaturated fat 2.484g 1.237g 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 Pumpernickel bread
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
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
46%
Paratha
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.62g)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 5.389g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 144mg)
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.