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Paratha vs. Rye bread — In-Depth Nutrition Comparison

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What are the main differences between paratha and rye bread?

  • Paratha is richer in fiber, manganese, and vitamin E, yet rye bread is richer in selenium, vitamin B1, folate, vitamin B2, iron, and vitamin B3.
  • Rye bread's daily need coverage for selenium is 43% higher.
  • Paratha has 9 times more saturated fat than rye bread. Paratha has 5.826g of saturated fat, while rye bread has 0.626g.

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

Infographic

Paratha vs Rye bread 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +27.9%
Contains more CalciumCalcium +192%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +75.8%
Contains more CopperCopper +27.4%
Contains more ZincZinc +39%
Contains more SeleniumSelenium +335.2%
~equal in Magnesium ~40mg
~equal in Phosphorus ~125mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +309.1%
Contains more Vitamin KVitamin K +183.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.5%
Contains more Vitamin B2Vitamin B2 +340.8%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more FolateFolate +1000%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Paratha Rye bread DV% diff.
Selenium 7.1µg 30.9µg 43%
Vitamin B1 0.11mg 0.434mg 27%
Folate 10µg 110µg 25%
Saturated fat 5.826g 0.626g 24%
Vitamin B2 0.076mg 0.335mg 20%
Iron 1.61mg 2.83mg 15%
Fats 13.2g 3.3g 15%
Fiber 9.6g 5.8g 15%
Starch 31.5g 13%
Vitamin B3 1.83mg 3.805mg 12%
Polyunsaturated fat 2.484g 0.799g 11%
Manganese 1.054mg 0.824mg 10%
Vitamin E 1.35mg 0.33mg 7%
Sodium 452mg 603mg 7%
Monounsaturated fat 3.837g 1.311g 6%
Calcium 25mg 73mg 5%
Protein 6.36g 8.5g 4%
Copper 0.146mg 0.186mg 4%
Calories 326kcal 259kcal 3%
Zinc 0.82mg 1.14mg 3%
Vitamin K 3.4µg 1.2µg 2%
Choline 6.3mg 14.6mg 2%
Phosphorus 120mg 125mg 1%
Potassium 139mg 166mg 1%
Magnesium 37mg 40mg 1%
Vitamin B5 0.465mg 0.44mg 1%
Carbs 45.35g 48.3g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 35.75g 42.5g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.15g 3.85g N/A
Vitamin A 2µg 0µg 0%
Vitamin B6 0.08mg 0.075mg 0%
Trans fat 0.034g N/A
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 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
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more FatsFats +300%
Contains more ProteinProtein +33.6%
Contains more WaterWater +11.3%
Contains more OtherOther +63.5%
~equal in Carbs ~48.3g

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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +192.7%
Contains more Poly. FatPolyunsaturated fat +210.9%
Contains less Sat. FatSaturated fat -89.3%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.