Paratha vs. Saltine cracker — In-Depth Nutrition Comparison

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Summary of differences between paratha and saltine cracker

Paratha has more fiber and manganese; however, saltine cracker is higher in iron, vitamin B2, vitamin B1, folate, selenium, and vitamin B3.
Saltine cracker covers your daily need for iron, 76% more than paratha.
Paratha has 24 times more saturated fat than saltine cracker. While paratha has 5.826g of saturated fat, saltine cracker has only 0.244g.
The glycemic index of saltine cracker is higher.

These are the specific foods used in this comparison Bread, paratha, whole wheat, commercially prepared, frozen and Crackers, saltines, fat-free, low-sodium.

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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.

Paratha

Saltine cracker

Contains more MagnesiumMagnesium	+42.3%
Contains more CalciumCalcium	+13.6%
Contains more PotassiumPotassium	+20.9%
Contains less SodiumSodium	-46.8%
Contains more ManganeseManganese	+65.5%

Contains more IronIron	+379.5%
Contains more ZincZinc	+14.6%
Contains more SeleniumSelenium	+201.4%

~equal in Copper ~0.145mg

~equal in Phosphorus ~113mg

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.

Paratha

Saltine cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1025%
Contains more Vitamin B5Vitamin B5	+19.2%

Contains more Vitamin B1Vitamin B1	+370.9%
Contains more Vitamin B2Vitamin B2	+676.3%
Contains more Vitamin B3Vitamin B3	+212.2%
Contains more Vitamin KVitamin K	+44.1%
Contains more FolateFolate	+1140%
Contains more CholineCholine	+211.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.085mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.61mg	7.72mg	76%
Vitamin B2	0.076mg	0.59mg	40%
Vitamin B1	0.11mg	0.518mg	34%
Folate	10µg	124µg	29%
Fiber	9.6g	2.7g	28%
Selenium	7.1µg	21.4µg	26%
Saturated fat	5.826g	0.244g	25%
Vitamin B3	1.83mg	5.714mg	24%
Manganese	1.054mg	0.637mg	18%
Fats	13.2g	1.6g	18%
Sodium	452mg	849mg	17%
Starch	31.5g		13%
Carbs	45.35g	82.3g	12%
Polyunsaturated fat	2.484g	0.685g	12%
Monounsaturated fat	3.837g	0.142g	9%
Protein	6.36g	10.5g	8%
Vitamin E	1.35mg	0.12mg	8%
Magnesium	37mg	26mg	3%
Calories	326kcal	393kcal	3%
Choline	6.3mg	19.6mg	2%
Vitamin B5	0.465mg	0.39mg	2%
Phosphorus	120mg	113mg	1%
Zinc	0.82mg	0.94mg	1%
Vitamin K	3.4µg	4.9µg	1%
Potassium	139mg	115mg	1%
Net carbs	35.75g	79.6g	N/A
Cholesterol	1mg	0mg	0%
Calcium	25mg	22mg	0%
Sugar	4.15g	0.38g	N/A
Copper	0.146mg	0.145mg	0%
Vitamin A	2µg	0µg	0%
Vitamin B6	0.08mg	0.085mg	0%
Trans fat	0.034g		N/A
Tryptophan		0.138mg	0%
Threonine		0.287mg	0%
Isoleucine		0.378mg	0%
Leucine		0.716mg	0%
Lysine		0.29mg	0%
Methionine		0.18mg	0%
Phenylalanine		0.514mg	0%
Valine		0.439mg	0%
Histidine		0.224mg	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