Paratha vs. Murray Vanilla Wafers — In-Depth Nutrition Comparison
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How are paratha and murray Vanilla Wafers different?
- Paratha is higher in fiber and phosphorus; however, murray Vanilla Wafers are richer in vitamin B1, folate, vitamin B2, and polyunsaturated fat.
- Daily need coverage for fiber for paratha is 33% higher.
- Paratha contains 3 times more phosphorus than murray Vanilla Wafers. While paratha contains 120mg of phosphorus, murray Vanilla Wafers contain only 42mg.
- Paratha has less sugar.
Bread, paratha, whole wheat, commercially prepared, frozen and MURRAY, Vanilla Wafer are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +65.5% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -11.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +281.8% |
| Contains more Vitamin B2Vitamin B2 | +202.6% |
| Contains more Vitamin B3Vitamin B3 | +42.1% |
| Contains more FolateFolate | +780% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
Protein:
4 g
Fats:
17.4 g
Carbs:
72.9 g
Water:
4.1 g
Other:
1.6 g
| Contains more ProteinProtein | +59% |
| Contains more WaterWater | +717.1% |
| Contains more FatsFats | +31.8% |
| Contains more CarbsCarbs | +60.7% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.826 g
Monounsaturated fat:
Mono. Fat
3.837 g
Polyunsaturated fat:
Poly. Fat
2.484 g
Saturated fat:
Sat. Fat
5.7 g
Monounsaturated fat:
Mono. Fat
3.9 g
Polyunsaturated fat:
Poly. Fat
6.6 g
| Contains more Poly. FatPolyunsaturated fat | +165.7% |
~equal in
Saturated fat
~5.7g
~equal in
Monounsaturated fat
~3.9g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.054mg | 46% | |
| Fiber | 9.6g | 1.4g | 33% |
| Polyunsaturated fat | 2.484g | 6.6g | 27% |
| Vitamin B1 | 0.11mg | 0.42mg | 26% |
| Folate | 10µg | 88µg | 20% |
| Iron | 1.61mg | 20% | |
| Copper | 0.146mg | 16% | |
| Selenium | 7.1µg | 13% | |
| Starch | 31.5g | 13% | |
| Vitamin B2 | 0.076mg | 0.23mg | 12% |
| Phosphorus | 120mg | 42mg | 11% |
| Carbs | 45.35g | 72.9g | 9% |
| Vitamin B5 | 0.465mg | 9% | |
| Magnesium | 37mg | 9% | |
| Vitamin E | 1.35mg | 9% | |
| Calories | 326kcal | 461kcal | 7% |
| Zinc | 0.82mg | 7% | |
| Fats | 13.2g | 17.4g | 6% |
| Vitamin B6 | 0.08mg | 6% | |
| Protein | 6.36g | 4g | 5% |
| Vitamin B3 | 1.83mg | 2.6mg | 5% |
| Calcium | 25mg | 3% | |
| Vitamin K | 3.4µg | 3% | |
| Sodium | 452mg | 401mg | 2% |
| Potassium | 139mg | 84mg | 2% |
| Choline | 6.3mg | 1% | |
| Saturated fat | 5.826g | 5.7g | 1% |
| Net carbs | 35.75g | 71.5g | N/A |
| Cholesterol | 1mg | 1mg | 0% |
| Sugar | 4.15g | 31.5g | N/A |
| Vitamin A | 2µg | 0% | |
| Trans fat | 0.034g | 0.25g | N/A |
| Monounsaturated fat | 3.837g | 3.9g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
46%
8%
Comparison summary
Which food is richer in minerals?
Paratha is relatively richer in minerals
Which food is lower in Sugar?
Paratha is lower in Sugar (difference - 27.35g)
Which food is richer in vitamins?
Paratha is relatively richer in vitamins
Which food contains less Sodium?
Murray Vanilla Wafers contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Murray Vanilla Wafers is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Murray Vanilla Wafers is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)