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Pop tarts vs. Paratha — In-Depth Nutrition Comparison

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Important differences between pop tarts and paratha

  • Pop tarts have more iron, vitamin B6, vitamin B2, vitamin A, folate, vitamin B1, and vitamin B3; however, paratha has more fiber and vitamin B5.
  • Paratha's daily need coverage for fiber is 34% more.
  • Pop tarts have 160 times more vitamin A than paratha. Pop tarts have 962IU of vitamin A, while paratha has 6IU.
  • Pop tarts are lower in saturated fat.
  • Pop tarts have a higher glycemic index than paratha.

The food varieties used in the comparison are Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

Pop tarts vs Paratha 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 11% 7.2% 8.4% 131% 50% 35% 38% 52% 0% 0%
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%
Contains more IronIron +117.4%
Contains more ZincZinc +54.9%
Contains less SodiumSodium -11.9%
Contains more MagnesiumMagnesium +131.3%
Contains more PotassiumPotassium +46.3%
Contains more PhosphorusPhosphorus +36.4%
~equal in Calcium ~25mg
~equal in Copper ~0.146mg

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% 96% 0% 0% 73% 76% 71% 0% 88% 0% 0% 60% 0%
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%
Contains more Vitamin AVitamin A +14350%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +334.2%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin B6Vitamin B6 +375%
Contains more FolateFolate +700%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 g
Contains more CarbsCarbs +50.8%
Contains more ProteinProtein +38.3%
Contains more WaterWater +168%
Contains more OtherOther +33.6%
~equal in Fats ~13.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 49% 36%
Saturated fat: Sat. Fat 2.02 g
Monounsaturated fat: Mono. Fat 6.5 g
Polyunsaturated fat: Poly. Fat 4.81 g
48% 32% 20%
Saturated fat: Sat. Fat 5.826 g
Monounsaturated fat: Mono. Fat 3.837 g
Polyunsaturated fat: Poly. Fat 2.484 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +69.4%
Contains more Poly. FatPolyunsaturated fat +93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pop tarts Paratha DV% diff.
Manganese 1.054mg 46%
Fiber 1.1g 9.6g 34%
Vitamin A 289µg 2µg 32%
Iron 3.5mg 1.61mg 24%
Vitamin B6 0.38mg 0.08mg 23%
Vitamin B2 0.33mg 0.076mg 20%
Folate 80µg 10µg 18%
Saturated fat 2.02g 5.826g 17%
Polyunsaturated fat 4.81g 2.484g 16%
Vitamin B1 0.29mg 0.11mg 15%
Selenium 7.1µg 13%
Starch 31.5g 13%
Vitamin B3 3.8mg 1.83mg 12%
Vitamin B5 0mg 0.465mg 9%
Vitamin E 1.35mg 9%
Carbs 68.41g 45.35g 8%
Monounsaturated fat 6.5g 3.837g 7%
Magnesium 16mg 37mg 5%
Phosphorus 88mg 120mg 5%
Calories 412kcal 326kcal 4%
Protein 4.6g 6.36g 4%
Zinc 1.27mg 0.82mg 4%
Vitamin K 3.4µg 3%
Sodium 398mg 452mg 2%
Choline 6.3mg 1%
Potassium 95mg 139mg 1%
Fats 13.3g 13.2g 0%
Net carbs 67.31g 35.75g N/A
Cholesterol 0mg 1mg 0%
Calcium 24mg 25mg 0%
Sugar 30.9g 4.15g N/A
Copper 0.15mg 0.146mg 0%
Trans fat 0.034g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pop tarts Paratha
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
36%
Pop tarts
13%
Paratha
Minerals Daily Need Coverage Score
33%
Pop tarts
46%
Paratha

Comparison summary

Which food is lower in Cholesterol?
Pop tarts
Pop tarts is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pop tarts
Pop tarts contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Pop tarts
Pop tarts is lower in Saturated fat (difference - 3.806g)
Which food is lower in Sugar?
Paratha
Paratha is lower in Sugar (difference - 26.75g)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Paratha
Paratha is relatively richer in minerals
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

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.