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Paratha vs. Papadum — In-Depth Nutrition Comparison

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What are the main differences between paratha and papadum?

  • Paratha has less copper, iron, magnesium, folate, phosphorus, fiber, potassium, and zinc than papadum.
  • Papadum's daily need coverage for copper is 95% higher.
  • Paratha has 5 times more saturated fat than papadum. Paratha has 5.826g of saturated fat, while papadum has 1.084g.

We used Bread, paratha, whole wheat, commercially prepared, frozen and Papad types in this comparison.

Infographic

Paratha vs Papadum infographic
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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.
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -74.1%
Contains more MagnesiumMagnesium +632.4%
Contains more CalciumCalcium +472%
Contains more PotassiumPotassium +619.4%
Contains more IronIron +384.5%
Contains more CopperCopper +583.6%
Contains more ZincZinc +314.6%
Contains more PhosphorusPhosphorus +220.8%
Contains more ManganeseManganese +48.2%
Contains more SeleniumSelenium +16.9%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin KVitamin K +750%
Contains more CholineCholine +1475%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +151.8%
Contains more Vitamin B2Vitamin B2 +239.5%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B6Vitamin B6 +256.3%
Contains more FolateFolate +2090%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Paratha Papadum DV% diff.
Copper 0.146mg 0.998mg 95%
Iron 1.61mg 7.8mg 77%
Sodium 452mg 1745mg 56%
Magnesium 37mg 271mg 56%
Folate 10µg 219µg 52%
Protein 6.36g 25.56g 38%
Phosphorus 120mg 385mg 38%
Fiber 9.6g 18.6g 36%
Potassium 139mg 1000mg 25%
Zinc 0.82mg 3.4mg 23%
Manganese 1.054mg 1.562mg 22%
Saturated fat 5.826g 1.084g 22%
Vitamin B6 0.08mg 0.285mg 16%
Fats 13.2g 3.25g 15%
Vitamin B1 0.11mg 0.277mg 14%
Vitamin B2 0.076mg 0.258mg 14%
Starch 31.5g 13%
Calcium 25mg 143mg 12%
Polyunsaturated fat 2.484g 1.148g 9%
Vitamin E 1.35mg 0.05mg 9%
Vitamin B5 0.465mg 0.917mg 9%
Monounsaturated fat 3.837g 0.532g 8%
Carbs 45.35g 59.87g 5%
Vitamin K 3.4µg 0.4µg 3%
Calories 326kcal 371kcal 2%
Vitamin B3 1.83mg 1.472mg 2%
Selenium 7.1µg 8.3µg 2%
Vitamin A 2µg 13µg 1%
Choline 6.3mg 0.4mg 1%
Cholesterol 1mg 4mg 1%
Net carbs 35.75g 41.27g N/A
Sugar 4.15g 0g N/A
Trans fat 0.034g N/A
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +306.2%
Contains more WaterWater +859.9%
Contains more ProteinProtein +301.9%
Contains more CarbsCarbs +32%
Contains more OtherOther +392.5%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +621.2%
Contains more Poly. FatPolyunsaturated fat +116.4%
Contains less Sat. FatSaturated fat -81.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.