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  6. Melba toast vs. Paratha

Melba toast vs. Paratha — In-Depth Nutrition Comparison

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What are the main differences between Melba toast and Paratha?

  • Melba toast is richer in Selenium, Folate, Iron, Vitamin B1, Copper, Vitamin B2, Vitamin B3, and Phosphorus, yet Paratha is richer in Fiber.
  • Melba toast's daily need coverage for Selenium is 50% higher.
  • Melba toast has 12 times more Folate than Paratha. Melba toast has 124µg of Folate, while Paratha has 10µg.
  • Melba toast contains less Saturated Fat.

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

Infographic

Melba toast 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.
Melba toast
Melba toast
9
:
1
Paratha
Paratha
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%
Contains less Sodium -24.4%
Equal in Manganese - 1.054
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
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%
Contains less Sodium -24.4%
Equal in Manganese - 1.054

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.
Melba toast
Melba toast
6
:
3
Paratha
Paratha
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +214%
Contains more Vitamin K +277.8%
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%
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin E +214%
Contains more Vitamin K +277.8%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melba toast Paratha
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 Melba toast Paratha Opinion
Net carbs 70.3g 35.75g Melba toast
Protein 12.1g 6.36g Melba toast
Fats 3.2g 13.2g Paratha
Carbs 76.6g 45.35g Melba toast
Calories 390kcal 326kcal Melba toast
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 0.94g 4.15g Melba toast
Fiber 6.3g 9.6g Paratha
Calcium 93mg 25mg Melba toast
Iron 3.7mg 1.61mg Melba toast
Magnesium 59mg 37mg Melba toast
Phosphorus 196mg 120mg Melba toast
Potassium 202mg 139mg Melba toast
Sodium 598mg 452mg Paratha
Zinc 2.01mg 0.82mg Melba toast
Copper 0.289mg 0.146mg Melba toast
Manganese 1.13mg 1.054mg Melba toast
Selenium 34.8µg 7.1µg Melba toast
Vitamin A 0IU 6IU Paratha
Vitamin A RAE 0µg 2µg Paratha
Vitamin E 0.43mg 1.35mg Paratha
Vitamin B1 0.413mg 0.11mg Melba toast
Vitamin B2 0.273mg 0.076mg Melba toast
Vitamin B3 4.113mg 1.83mg Melba toast
Vitamin B5 0.693mg 0.465mg Melba toast
Vitamin B6 0.098mg 0.08mg Melba toast
Folate 124µg 10µg Melba toast
Vitamin K 0.9µg 3.4µg 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 0mg 1mg Melba toast
Trans Fat 0.034g Melba toast
Saturated Fat 0.445g 5.826g Melba toast
Monounsaturated Fat 0.782g 3.837g Paratha
Polyunsaturated fat 1.282g 2.484g 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
Melba toast 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
34%
Melba toast
14%
Paratha
Minerals Daily Need Coverage Score
88%
Melba toast
46%
Paratha

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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.