Popovers vs. Paratha — In-Depth Nutrition Comparison

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A recap on the differences between popovers and paratha

Popovers are higher in selenium, folate, vitamin B1, iron, vitamin B3, and vitamin B2, yet paratha is higher in manganese.
Popovers cover your daily selenium needs 55% more than paratha.
Popovers contain 15 times more folate than paratha. While popovers contain 145µg of folate, paratha contains only 10µg.
The amount of sodium in paratha is lower.

Food varieties used in this article are Popovers, dry mix, enriched and Bread, paratha, whole wheat, commercially prepared, frozen.

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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.

Popovers

Paratha

Contains more CalciumCalcium	+28%
Contains more IronIron	+84.5%
Contains more CopperCopper	+17.1%
Contains more SeleniumSelenium	+429.6%

Contains more MagnesiumMagnesium	+48%
Contains more PotassiumPotassium	+39%
Contains more PhosphorusPhosphorus	+20%
Contains less SodiumSodium	-50.1%
Contains more ManganeseManganese	+42.2%

~equal in Zinc ~0.82mg

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.

Popovers

Paratha

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+290.9%
Contains more Vitamin B2Vitamin B2	+93.4%
Contains more Vitamin B3Vitamin B3	+84.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+1350%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+90.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.465mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.6µg	7.1µg	55%
Fiber		9.6g	38%
Folate	145µg	10µg	34%
Vitamin B1	0.43mg	0.11mg	27%
Saturated fat	0.983g	5.826g	22%
Sodium	906mg	452mg	20%
Iron	2.97mg	1.61mg	17%
Fats	4.3g	13.2g	14%
Manganese	0.741mg	1.054mg	14%
Starch		31.5g	13%
Polyunsaturated fat	0.823g	2.484g	11%
Vitamin B3	3.378mg	1.83mg	10%
Carbs	71g	45.35g	9%
Vitamin E		1.35mg	9%
Protein	10.4g	6.36g	8%
Vitamin B2	0.147mg	0.076mg	5%
Monounsaturated fat	1.984g	3.837g	5%
Magnesium	25mg	37mg	3%
Copper	0.171mg	0.146mg	3%
Phosphorus	100mg	120mg	3%
Vitamin B6	0.042mg	0.08mg	3%
Vitamin B12	0.08µg	0µg	3%
Vitamin K		3.4µg	3%
Calories	371kcal	326kcal	2%
Calcium	32mg	25mg	1%
Potassium	100mg	139mg	1%
Zinc	0.88mg	0.82mg	1%
Choline		6.3mg	1%
Protein per 100 calories	2.8g	2g	N/A
Calories per 10 g protein	357kcal	513kcal	N/A
Weight per 100 calories	27g	31g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.1	N/A
Vitamin C	0.1mg	0mg	0%
Net carbs	71g	35.75g	N/A
Cholesterol	0mg	1mg	0%
Sugar		4.15g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B5	0.48mg	0.465mg	0%
Trans fat		0.034g	N/A
Tryptophan	0.123mg		0%
Threonine	0.293mg		0%
Isoleucine	0.407mg		0%
Leucine	0.747mg		0%
Lysine	0.249mg		0%
Methionine	0.191mg		0%
Phenylalanine	0.517mg		0%
Valine	0.458mg		0%
Histidine	0.229mg		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