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Paratha vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between paratha and puff pastry?

  • Paratha is higher in fiber, manganese, and vitamin B5, yet puff pastry is higher in selenium, vitamin B1, vitamin B2, iron, vitamin B3, folate, and vitamin K.
  • Paratha's daily need coverage for fiber is 32% more.

We used Bread, paratha, whole wheat, commercially prepared, frozen and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Paratha vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +27%
Contains more ZincZinc +51.9%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +112.9%
Contains more IronIron +61.5%
Contains less SodiumSodium -44%
Contains more SeleniumSelenium +245.1%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more Vitamin B1Vitamin B1 +193.6%
Contains more Vitamin B2Vitamin B2 +239.5%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin KVitamin K +379.4%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Paratha Puff pastry DV% diff.
Polyunsaturated fat 2.484g 22.228g 132%
Fats 13.2g 38.5g 39%
Fiber 9.6g 1.5g 32%
Selenium 7.1µg 24.5µg 32%
Manganese 1.054mg 0.495mg 24%
Vitamin B1 0.11mg 0.323mg 18%
Vitamin B2 0.076mg 0.258mg 14%
Starch 31.5g 13%
Calories 326kcal 558kcal 12%
Monounsaturated fat 3.837g 8.828g 12%
Vitamin B3 1.83mg 3.8mg 12%
Iron 1.61mg 2.6mg 12%
Folate 10µg 55µg 11%
Vitamin K 3.4µg 16.3µg 11%
Sodium 452mg 253mg 9%
Vitamin B5 0.465mg 0mg 9%
Phosphorus 120mg 60mg 9%
Vitamin E 1.35mg 0.55mg 5%
Vitamin B6 0.08mg 0.019mg 5%
Magnesium 37mg 16mg 5%
Zinc 0.82mg 0.54mg 3%
Copper 0.146mg 0.115mg 3%
Potassium 139mg 62mg 2%
Calcium 25mg 10mg 2%
Protein 6.36g 7.4g 2%
Saturated fat 5.826g 5.502g 1%
Carbs 45.35g 45.7g 0%
Net carbs 35.75g 44.2g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.15g 0.75g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.034g N/A
Choline 6.3mg 6.2mg 0%
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +352.7%
Contains more OtherOther +59%
Contains more ProteinProtein +16.4%
Contains more FatsFats +191.7%
~equal in Carbs ~45.7g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains more Mono. FatMonounsaturated fat +130.1%
Contains more Poly. FatPolyunsaturated fat +794.8%
~equal in Saturated fat ~5.502g

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.