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  6. Paratha vs. Wafer

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 of 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.
Paratha
Paratha
3
:
7
Wafer
Wafer
Contains less Sodium -22.1%
Contains more Manganese +51.4%
Contains more Selenium +24.6%
Contains more Calcium +24%
Contains more Iron +149.1%
Contains more Magnesium +43.2%
Contains more Potassium +51.1%
Contains more Zinc +32.9%
Contains more Copper +217.1%
Equal in Phosphorus - 132
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -22.1%
Contains more Manganese +51.4%
Contains more Selenium +24.6%
Contains more Calcium +24%
Contains more Iron +149.1%
Contains more Magnesium +43.2%
Contains more Potassium +51.1%
Contains more Zinc +32.9%
Contains more Copper +217.1%
Equal in Phosphorus - 132

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
Paratha
4
:
6
Wafer
Wafer
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +56.9%
Contains more Vitamin K +41.7%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +84.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +56.2%
Contains more Folate +370%
Contains more Vitamin B12 +∞%
Paratha
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 28% 0% 0% 28% 18% 35% 28% 19% 8% 0% 9%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +56.9%
Contains more Vitamin K +41.7%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +84.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +56.2%
Contains more Folate +370%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Paratha
Paratha
1
:
4
Wafer
Wafer
Contains more Water +644.4%
Contains more Carbs +60.3%
Contains more Other +25.8%
Equal in Protein - 6.6
Equal in Fats - 14.2
Paratha
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
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 Water +644.4%
Contains more Carbs +60.3%
Contains more Other +25.8%
Equal in Protein - 6.6
Equal in Fats - 14.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Paratha
Paratha
0
:
3
Wafer
Wafer
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +26.8%
Contains more Polyunsaturated fat +67.2%
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +26.8%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Paratha Wafer Opinion
Net carbs 35.75g 69.3g Wafer
Protein 6.36g 6.6g Wafer
Fats 13.2g 14.2g Wafer
Carbs 45.35g 72.7g Wafer
Calories 326kcal 433kcal Wafer
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 4.15g 37.43g Paratha
Fiber 9.6g 3.4g Paratha
Calcium 25mg 31mg Wafer
Iron 1.61mg 4.01mg Wafer
Magnesium 37mg 53mg Wafer
Phosphorus 120mg 132mg Wafer
Potassium 139mg 210mg Wafer
Sodium 452mg 580mg Paratha
Zinc 0.82mg 1.09mg Wafer
Copper 0.146mg 0.463mg Wafer
Manganese 1.054mg 0.696mg Paratha
Selenium 7.1µg 5.7µg Paratha
Vitamin A 6IU 10IU Wafer
Vitamin A RAE 2µg 3µg Wafer
Vitamin E 1.35mg 0.72mg Paratha
Vitamin B1 0.11mg 0.203mg Wafer
Vitamin B2 0.076mg 0.266mg Wafer
Vitamin B3 1.83mg 2.858mg Wafer
Vitamin B5 0.465mg 0.381mg Paratha
Vitamin B6 0.08mg 0.051mg Paratha
Folate 10µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 3.4µg 2.4µg Paratha
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 1mg 2mg Paratha
Trans Fat 0.034g Wafer
Saturated Fat 5.826g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 3.837g 4.865g Wafer
Polyunsaturated fat 2.484g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.002g Paratha
Omega-6 - Linoleic acid 2.386g Paratha
Omega-6 - Gamma-linoleic acid 0.006g Paratha
Omega-3 - ALA 0.064g Paratha
Omega-3 - Eicosatrienoic acid 0.003g Paratha

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paratha Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Paratha
22%
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 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 Cholesterol?
Paratha
Paratha is lower in Cholesterol (difference - 1mg)
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.