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Paratha vs. English muffin — In-Depth Nutrition Comparison

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A recap on the differences between paratha and English muffins

  • Paratha is higher in manganese, fiber, iron, and monounsaturated fat, yet English muffins are higher in folate, vitamin B2, and vitamin B1.
  • Paratha covers your daily manganese needs 30% more than English muffins.
  • Paratha contains 22 times more saturated fat than English muffins. While paratha contains 5.826g of saturated fat, English muffins contain only 0.259g.
  • The glycemic index of paratha is lower.

Food varieties used in this article are Bread, paratha, whole wheat, commercially prepared, frozen and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Paratha vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +80.9%
Contains more CopperCopper +13.2%
Contains more ZincZinc +17.1%
Contains more ManganeseManganese +195.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +108%
Contains more PhosphorusPhosphorus +10.8%
~equal in Potassium ~131mg
~equal in Sodium ~464mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +270%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.446mg

All nutrients comparison - raw data values

Nutrient Paratha English muffin DV% diff.
Manganese 1.054mg 0.357mg 30%
Fiber 9.6g 2.7g 28%
Saturated fat 5.826g 0.259g 25%
Fats 13.2g 1.8g 18%
Starch 31.5g 13%
Selenium 7.1µg 13%
Polyunsaturated fat 2.484g 0.888g 11%
Vitamin E 1.35mg 9%
Iron 1.61mg 0.89mg 9%
Monounsaturated fat 3.837g 0.302g 9%
Folate 10µg 37µg 7%
Vitamin B2 0.076mg 0.154mg 6%
Vitamin B1 0.11mg 0.181mg 6%
Calories 326kcal 235kcal 5%
Magnesium 37mg 21mg 4%
Vitamin K 3.4µg 3%
Vitamin B6 0.08mg 0.043mg 3%
Calcium 25mg 52mg 3%
Protein 6.36g 7.7g 3%
Phosphorus 120mg 133mg 2%
Vitamin B3 1.83mg 1.566mg 2%
Vitamin B12 0µg 0.04µg 2%
Copper 0.146mg 0.129mg 2%
Choline 6.3mg 1%
Zinc 0.82mg 0.7mg 1%
Sodium 452mg 464mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.75g 43.3g N/A
Carbs 45.35g 46g 0%
Cholesterol 1mg 0mg 0%
Potassium 139mg 131mg 0%
Sugar 4.15g N/A
Vitamin A 2µg 0µg 0%
Vitamin B5 0.465mg 0.446mg 0%
Trans fat 0.034g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 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

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +633.3%
Contains more ProteinProtein +21.1%
Contains more WaterWater +25.7%
Contains more OtherOther +50.9%
~equal in Carbs ~46g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +1170.5%
Contains more Poly. FatPolyunsaturated fat +179.7%
Contains less Sat. FatSaturated fat -95.6%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.