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  6. Paratha vs. Melba toast

Paratha vs. Melba toast — In-Depth Nutrition Comparison

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What are the main differences between paratha and melba toast?

  • Paratha is richer in fiber, yet melba toast is richer in selenium, folate, iron, vitamin B1, copper, vitamin B2, vitamin B3, and phosphorus.
  • Melba toast's daily need coverage for selenium is 50% higher.
  • Paratha has 13 times more saturated fat than melba toast. Paratha has 5.826g of saturated fat, while melba toast has 0.445g.
  • Paratha has a lower glycemic index than melba toast.

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

Infographic

Paratha vs Melba toast 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 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Contains less SodiumSodium -24.4%
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%
~equal in Manganese ~1.13mg

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% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +214%
Contains more Vitamin KVitamin K +277.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Paratha Melba toast DV% diff.
Selenium 7.1µg 34.8µg 50%
Folate 10µg 124µg 29%
Iron 1.61mg 3.7mg 26%
Vitamin B1 0.11mg 0.413mg 25%
Saturated fat 5.826g 0.445g 24%
Copper 0.146mg 0.289mg 16%
Fats 13.2g 3.2g 15%
Vitamin B2 0.076mg 0.273mg 15%
Vitamin B3 1.83mg 4.113mg 14%
Starch 31.5g 13%
Fiber 9.6g 6.3g 13%
Zinc 0.82mg 2.01mg 11%
Phosphorus 120mg 196mg 11%
Protein 6.36g 12.1g 11%
Carbs 45.35g 76.6g 10%
Monounsaturated fat 3.837g 0.782g 8%
Polyunsaturated fat 2.484g 1.282g 8%
Calcium 25mg 93mg 7%
Sodium 452mg 598mg 6%
Vitamin E 1.35mg 0.43mg 6%
Magnesium 37mg 59mg 5%
Vitamin B5 0.465mg 0.693mg 5%
Calories 326kcal 390kcal 3%
Manganese 1.054mg 1.13mg 3%
Vitamin K 3.4µg 0.9µg 2%
Choline 6.3mg 19.8mg 2%
Potassium 139mg 202mg 2%
Vitamin B6 0.08mg 0.098mg 1%
Net carbs 35.75g 70.3g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.15g 0.94g N/A
Vitamin A 2µg 0µg 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

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
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more FatsFats +312.5%
Contains more WaterWater +556.9%
Contains more ProteinProtein +90.3%
Contains more CarbsCarbs +68.9%
Contains more OtherOther +88.7%

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% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Contains more Mono. FatMonounsaturated fat +390.7%
Contains more Poly. FatPolyunsaturated fat +93.8%
Contains less Sat. FatSaturated fat -92.4%

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