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Paratha vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between paratha and crackers

  • Paratha is higher in fiber and manganese, yet crackers are higher in vitamin K, iron, vitamin B2, vitamin B1, folate, phosphorus, and vitamin B3.
  • Crackers cover your daily vitamin K needs 55% more than paratha.
  • Paratha contains 4 times more fiber than crackers. While paratha contains 9.6g of fiber, crackers contain only 2.3g.
  • The amount of sodium in paratha is lower.

Food varieties used in this article are Bread, paratha, whole wheat, commercially prepared, frozen and Crackers, standard snack-type, regular.

Infographic

Paratha vs Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 7.5% 12% 60% 49% 22% 51% 59% 137% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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%
Contains more CalciumCalcium +380%
Contains more IronIron +150.3%
Contains more PhosphorusPhosphorus +106.7%
~equal in Selenium ~6.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 27% 0% 28% 18% 34% 28% 18% 0% 8.5% 7.5% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin B6Vitamin B6 +27%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +966.9%
Contains more FatsFats +100.2%
Contains more CarbsCarbs +35.2%
Contains more OtherOther +56.6%
~equal in Protein ~6.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 32% 20%
Saturated fat: Sat. Fat 5.826 g
Monounsaturated fat: Mono. Fat 3.837 g
Polyunsaturated fat: Poly. Fat 2.484 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +70.8%
Contains more Poly. FatPolyunsaturated fat +428.9%
~equal in Saturated fat ~5.562g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 5% 5%
Starch: 31.5 g
Sucrose: 1.75 g
Glucose: 0.35 g
Fructose: 0.35 g
Lactose: 0 g
Maltose: 1.7 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more FructoseFructose +20.7%
Contains more MaltoseMaltose +254.2%
Contains more StarchStarch +57.7%
Contains more SucroseSucrose +297.1%
Contains more GlucoseGlucose +34.3%
~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.
Paratha Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Paratha Crackers DV% diff.
Polyunsaturated fat 2.484g 13.137g 71%
Vitamin K 3.4µg 69.3µg 55%
Iron 1.61mg 4.03mg 30%
Vitamin B2 0.076mg 0.456mg 29%
Fiber 9.6g 2.3g 29%
Vitamin B1 0.11mg 0.416mg 26%
Manganese 1.054mg 0.491mg 24%
Folate 10µg 92µg 21%
Fats 13.2g 26.43g 20%
Phosphorus 120mg 248mg 18%
Vitamin B3 1.83mg 4.352mg 16%
Sodium 452mg 726mg 12%
Vitamin E 1.35mg 3.03mg 11%
Calcium 25mg 120mg 10%
Calories 326kcal 510kcal 9%
Monounsaturated fat 3.837g 6.553g 7%
Starch 31.5g 49.69g 7%
Magnesium 37mg 18mg 5%
Carbs 45.35g 61.3g 5%
Copper 0.146mg 0.104mg 5%
Zinc 0.82mg 0.49mg 3%
Vitamin B6 0.08mg 0.063mg 1%
Choline 6.3mg 9.6mg 1%
Saturated fat 5.826g 5.562g 1%
Vitamin B5 0.465mg 0.417mg 1%
Protein 6.36g 6.64g 1%
Selenium 7.1µg 6.7µg 1%
Potassium 139mg 118mg 1%
Net carbs 35.75g 59g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.15g 8.18g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.034g 1.076g 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 0.35g 0.29g 0%
Omega-3 - ALA 0.064g 1.485g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.006g 0.062g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.009g N/A
Omega-6 - Linoleic acid 2.386g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paratha Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Paratha
49%
Crackers
Minerals Daily Need Coverage Score
46%
Paratha
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Paratha
Paratha is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 274mg)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 10)
Which food is cheaper?
Paratha
Paratha is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 0.264g)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is richer in minerals?
?
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.