Paratha vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Significant differences between paratha and pumpernickel bread
- Paratha has more fiber; however, pumpernickel bread is richer in selenium, folate, vitamin B1, vitamin B2, iron, copper, manganese, and phosphorus.
- Pumpernickel bread covers your daily selenium needs 32% more than paratha.
- Pumpernickel bread has 13 times less saturated fat than paratha. Paratha has 5.826g of saturated fat, while pumpernickel bread has 0.437g.
Specific food types used in this comparison are Bread, paratha, whole wheat, commercially prepared, frozen and Bread, pumpernickel.
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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 less SodiumSodium | -24.2% |
| Contains more MagnesiumMagnesium | +45.9% |
| Contains more CalciumCalcium | +172% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more IronIron | +78.3% |
| Contains more CopperCopper | +96.6% |
| Contains more ZincZinc | +80.5% |
| Contains more PhosphorusPhosphorus | +48.3% |
| Contains more ManganeseManganese | +23.8% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +221.4% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more Vitamin KVitamin K | +325% |
| Contains more Vitamin B1Vitamin B1 | +197.3% |
| Contains more Vitamin B2Vitamin B2 | +301.3% |
| Contains more Vitamin B3Vitamin B3 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +57.5% |
| Contains more FolateFolate | +830% |
| Contains more CholineCholine | +131.7% |
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:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more FatsFats | +325.8% |
| Contains more ProteinProtein | +36.8% |
| Contains more WaterWater | +13.1% |
| Contains more OtherOther | +76.1% |
~equal in
Carbs
~47.5g
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
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
| Contains more Mono. FatMonounsaturated fat | +311.7% |
| Contains more Poly. FatPolyunsaturated fat | +100.8% |
| Contains less Sat. FatSaturated fat | -92.5% |
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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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.1µg | 24.5µg | 32% |
| Saturated fat | 5.826g | 0.437g | 24% |
| Folate | 10µg | 93µg | 21% |
| Vitamin B2 | 0.076mg | 0.305mg | 18% |
| Vitamin B1 | 0.11mg | 0.327mg | 18% |
| Iron | 1.61mg | 2.87mg | 16% |
| Fats | 13.2g | 3.1g | 16% |
| Copper | 0.146mg | 0.287mg | 16% |
| Starch | 31.5g | 13% | |
| Fiber | 9.6g | 6.5g | 12% |
| Manganese | 1.054mg | 1.305mg | 11% |
| Phosphorus | 120mg | 178mg | 8% |
| Polyunsaturated fat | 2.484g | 1.237g | 8% |
| Vitamin B3 | 1.83mg | 3.091mg | 8% |
| Monounsaturated fat | 3.837g | 0.932g | 7% |
| Zinc | 0.82mg | 1.48mg | 6% |
| Sodium | 452mg | 596mg | 6% |
| Vitamin E | 1.35mg | 0.42mg | 6% |
| Protein | 6.36g | 8.7g | 5% |
| Calories | 326kcal | 250kcal | 4% |
| Calcium | 25mg | 68mg | 4% |
| Magnesium | 37mg | 54mg | 4% |
| Vitamin B6 | 0.08mg | 0.126mg | 4% |
| Vitamin K | 3.4µg | 0.8µg | 2% |
| Choline | 6.3mg | 14.6mg | 2% |
| Potassium | 139mg | 208mg | 2% |
| Vitamin B5 | 0.465mg | 0.404mg | 1% |
| Carbs | 45.35g | 47.5g | 1% |
| Net carbs | 35.75g | 41g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 4.15g | 0.53g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.034g | N/A | |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.248mg | 0% | |
| Methionine | 0.155mg | 0% | |
| Phenylalanine | 0.422mg | 0% | |
| Valine | 0.396mg | 0% | |
| Histidine | 0.196mg | 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%
27%
Minerals Daily Need Coverage Score
46%
78%
Comparison summary
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 5.389g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Paratha contains less Sodium (difference - 144mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.