Crackers vs. Paratha — In-Depth Nutrition Comparison
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A recap on differences between crackers and paratha
- Crackers are higher in vitamin K, iron, vitamin B2, vitamin B1, folate, phosphorus, and vitamin B3, yet paratha is higher in fiber and manganese.
- Crackers cover your daily vitamin K needs 55% more than paratha.
- Crackers contain 9 times more folate than paratha. While crackers contain 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.
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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.
| Contains more CalciumCalcium | +380% |
| Contains more IronIron | +150.3% |
| Contains more PhosphorusPhosphorus | +106.7% |
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more CopperCopper | +40.4% |
| Contains more ZincZinc | +67.3% |
| Contains less SodiumSodium | -37.7% |
| Contains more ManganeseManganese | +114.7% |
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.
| Contains more Vitamin EVitamin E | +124.4% |
| Contains more Vitamin B1Vitamin B1 | +278.2% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +137.8% |
| Contains more Vitamin KVitamin K | +1938.2% |
| Contains more FolateFolate | +820% |
| Contains more CholineCholine | +52.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.5% |
| Contains more Vitamin B6Vitamin B6 | +27% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100.2% |
| Contains more CarbsCarbs | +35.2% |
| Contains more OtherOther | +56.6% |
| Contains more WaterWater | +966.9% |
~equal in
Protein
~6.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +70.8% |
| Contains more Poly. FatPolyunsaturated fat | +428.9% |
~equal in
Saturated fat
~5.826g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +57.7% |
| Contains more SucroseSucrose | +297.1% |
| Contains more GlucoseGlucose | +34.3% |
| Contains more FructoseFructose | +20.7% |
| Contains more MaltoseMaltose | +254.2% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 13.137g | 2.484g | 71% |
| Vitamin K | 69.3µg | 3.4µg | 55% |
| Iron | 4.03mg | 1.61mg | 30% |
| Vitamin B2 | 0.456mg | 0.076mg | 29% |
| Fiber | 2.3g | 9.6g | 29% |
| Vitamin B1 | 0.416mg | 0.11mg | 26% |
| Manganese | 0.491mg | 1.054mg | 24% |
| Folate | 92µg | 10µg | 21% |
| Fats | 26.43g | 13.2g | 20% |
| Phosphorus | 248mg | 120mg | 18% |
| Vitamin B3 | 4.352mg | 1.83mg | 16% |
| Sodium | 726mg | 452mg | 12% |
| Vitamin E | 3.03mg | 1.35mg | 11% |
| Calcium | 120mg | 25mg | 10% |
| Calories | 510kcal | 326kcal | 9% |
| Monounsaturated fat | 6.553g | 3.837g | 7% |
| Starch | 49.69g | 31.5g | 7% |
| Magnesium | 18mg | 37mg | 5% |
| Carbs | 61.3g | 45.35g | 5% |
| Copper | 0.104mg | 0.146mg | 5% |
| Zinc | 0.49mg | 0.82mg | 3% |
| Vitamin B6 | 0.063mg | 0.08mg | 1% |
| Choline | 9.6mg | 6.3mg | 1% |
| Saturated fat | 5.562g | 5.826g | 1% |
| Vitamin B5 | 0.417mg | 0.465mg | 1% |
| Protein | 6.64g | 6.36g | 1% |
| Selenium | 6.7µg | 7.1µg | 1% |
| Potassium | 118mg | 139mg | 1% |
| Net carbs | 59g | 35.75g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 8.18g | 4.15g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 1.076g | 0.034g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0.35g | 0% |
| Omega-3 - ALA | 1.485g | 0.064g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.062g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.009g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 11.48g | 2.386g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
13%
Minerals Daily Need Coverage Score
56%
46%
Comparison summary
Which food is lower in Sugar?
Paratha is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Paratha contains less Sodium (difference - 274mg)
Which food is lower in glycemic index?
Paratha is lower in glycemic index (difference - 10)
Which food is cheaper?
Paratha is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Crackers is lower in Saturated fat (difference - 0.264g)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food is richer in minerals?
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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.