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Paratha vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between paratha and wafer

  • Paratha has more fiber and manganese; however, wafer is higher in copper, iron, vitamin B2, folate, vitamin B1, and vitamin B3.
  • Wafer covers your daily need for copper, 35% more than paratha.
  • Paratha has 3 times more fiber than wafer. While paratha has 9.6g of fiber, wafer has only 3.4g.
  • Wafer has less saturated fat.

These are the specific foods used in this comparison Bread, paratha, whole wheat, commercially prepared, frozen and Cookies, chocolate wafers.

Infographic

Paratha vs Wafer 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%
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -22.1%
Contains more ManganeseManganese +51.4%
Contains more SeleniumSelenium +24.6%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +149.1%
Contains more CopperCopper +217.1%
Contains more ZincZinc +32.9%
~equal in Phosphorus ~132mg

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%
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin KVitamin K +41.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +370%
Contains more CholineCholine +127%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +644.4%
Contains more CarbsCarbs +60.3%
Contains more OtherOther +25.8%
~equal in Protein ~6.6g
~equal in Fats ~14.2g

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
Wafer
3
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -27.2%
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +67.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Paratha Wafer
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Paratha Wafer DV% diff.
Copper 0.146mg 0.463mg 35%
Iron 1.61mg 4.01mg 30%
Fiber 9.6g 3.4g 25%
Manganese 1.054mg 0.696mg 16%
Vitamin B2 0.076mg 0.266mg 15%
Starch 31.5g 13%
Polyunsaturated fat 2.484g 4.153g 11%
Carbs 45.35g 72.7g 9%
Folate 10µg 47µg 9%
Vitamin B1 0.11mg 0.203mg 8%
Saturated fat 5.826g 4.241g 7%
Sodium 452mg 580mg 6%
Vitamin B3 1.83mg 2.858mg 6%
Calories 326kcal 433kcal 5%
Vitamin E 1.35mg 0.72mg 4%
Vitamin B12 0µg 0.09µg 4%
Magnesium 37mg 53mg 4%
Monounsaturated fat 3.837g 4.865g 3%
Selenium 7.1µg 5.7µg 3%
Caffeine 0mg 10mg 3%
Phosphorus 120mg 132mg 2%
Fats 13.2g 14.2g 2%
Vitamin B5 0.465mg 0.381mg 2%
Vitamin B6 0.08mg 0.051mg 2%
Potassium 139mg 210mg 2%
Zinc 0.82mg 1.09mg 2%
Calcium 25mg 31mg 1%
Vitamin K 3.4µg 2.4µg 1%
Choline 6.3mg 14.3mg 1%
Protein 6.36g 6.6g 0%
Net carbs 35.75g 69.3g N/A
Cholesterol 1mg 2mg 0%
Sugar 4.15g 37.43g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.034g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Fructose 0.35g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
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?

ok
ok
is better in case of low diet
Paratha Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Paratha
21%
Wafer
Minerals Daily Need Coverage Score
46%
Paratha
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 1.585g)
Which food is lower in Cholesterol?
Paratha
Paratha is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Paratha
Paratha is lower in Sugar (difference - 33.28g)
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 128mg)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 8)
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.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.