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.
Paratha has a lower glycemic index than melba toast.

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

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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.

Melba toast

Paratha

Contains more MagnesiumMagnesium	+59.5%
Contains more CalciumCalcium	+272%
Contains more PotassiumPotassium	+45.3%
Contains more IronIron	+129.8%
Contains more CopperCopper	+97.9%
Contains more ZincZinc	+145.1%
Contains more PhosphorusPhosphorus	+63.3%
Contains more SeleniumSelenium	+390.1%

Contains less SodiumSodium

-24.4%

~equal in Manganese ~1.054mg

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

Paratha

Contains more Vitamin B1Vitamin B1	+275.5%
Contains more Vitamin B2Vitamin B2	+259.2%
Contains more Vitamin B3Vitamin B3	+124.8%
Contains more Vitamin B5Vitamin B5	+49%
Contains more Vitamin B6Vitamin B6	+22.5%
Contains more FolateFolate	+1140%
Contains more CholineCholine	+214.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+214%
Contains more Vitamin KVitamin K	+277.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34.8µg	7.1µg	50%
Folate	124µg	10µg	29%
Iron	3.7mg	1.61mg	26%
Vitamin B1	0.413mg	0.11mg	25%
Saturated fat	0.445g	5.826g	24%
Copper	0.289mg	0.146mg	16%
Fats	3.2g	13.2g	15%
Vitamin B2	0.273mg	0.076mg	15%
Vitamin B3	4.113mg	1.83mg	14%
Starch		31.5g	13%
Fiber	6.3g	9.6g	13%
Zinc	2.01mg	0.82mg	11%
Phosphorus	196mg	120mg	11%
Protein	12.1g	6.36g	11%
Carbs	76.6g	45.35g	10%
Monounsaturated fat	0.782g	3.837g	8%
Polyunsaturated fat	1.282g	2.484g	8%
Calcium	93mg	25mg	7%
Sodium	598mg	452mg	6%
Vitamin E	0.43mg	1.35mg	6%
Magnesium	59mg	37mg	5%
Vitamin B5	0.693mg	0.465mg	5%
Calories	390kcal	326kcal	3%
Manganese	1.13mg	1.054mg	3%
Vitamin K	0.9µg	3.4µg	2%
Choline	19.8mg	6.3mg	2%
Potassium	202mg	139mg	2%
Vitamin B6	0.098mg	0.08mg	1%
Net carbs	70.3g	35.75g	N/A
Cholesterol	0mg	1mg	0%
Sugar	0.94g	4.15g	N/A
Vitamin A	0µg	2µg	0%
Trans fat		0.034g	N/A
Tryptophan	0.14mg		0%
Threonine	0.342mg		0%
Isoleucine	0.462mg		0%
Leucine	0.844mg		0%
Lysine	0.28mg		0%
Methionine	0.214mg		0%
Phenylalanine	0.596mg		0%
Valine	0.52mg		0%
Histidine	0.261mg		0%
Fructose		0.35g	0%
Omega-3 - ALA		0.064g	N/A
Omega-3 - Eicosatrienoic acid		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.006g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		2.386g	N/A