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.

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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

Wafer

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.

Paratha

Wafer

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

All nutrients comparison - raw data values

Nutrient			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