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  6. Pumpernickel bread vs. Paratha

Pumpernickel bread vs. Paratha — In-Depth Nutrition Comparison

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Significant differences between Pumpernickel bread and Paratha

  • Pumpernickel bread has more Selenium, Folate, Vitamin B1, Vitamin B2, Iron, Copper, Manganese, and Phosphorus, however, Paratha is richer in Fiber.
  • Pumpernickel bread covers your daily Selenium needs 32% more than Paratha.
  • Paratha has 9 times less Folate than Pumpernickel bread. Pumpernickel bread has 93µg of Folate, while Paratha has 10µg.
  • Pumpernickel bread contains less Saturated Fat.

Specific food types used in this comparison are Bread, pumpernickel and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

Pumpernickel bread vs Paratha 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.
Pumpernickel bread
Pumpernickel bread
9
:
1
Paratha
Paratha
Contains more Calcium +172%
Contains more Iron +78.3%
Contains more Magnesium +45.9%
Contains more Phosphorus +48.3%
Contains more Potassium +49.6%
Contains more Zinc +80.5%
Contains more Copper +96.6%
Contains more Manganese +23.8%
Contains more Selenium +245.1%
Contains less Sodium -24.2%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Contains more Calcium +172%
Contains more Iron +78.3%
Contains more Magnesium +45.9%
Contains more Phosphorus +48.3%
Contains more Potassium +49.6%
Contains more Zinc +80.5%
Contains more Copper +96.6%
Contains more Manganese +23.8%
Contains more Selenium +245.1%
Contains less Sodium -24.2%

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.
Pumpernickel bread
Pumpernickel bread
5
:
4
Paratha
Paratha
Contains more Vitamin B1 +197.3%
Contains more Vitamin B2 +301.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +830%
Contains more Vitamin A +∞%
Contains more Vitamin E +221.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin K +325%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
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%
Contains more Vitamin B1 +197.3%
Contains more Vitamin B2 +301.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +57.5%
Contains more Folate +830%
Contains more Vitamin A +∞%
Contains more Vitamin E +221.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin K +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
4
:
1
Paratha
Paratha
Contains more Protein +36.8%
Contains more Water +13.1%
Contains more Other +76.1%
Contains more Fats +325.8%
Equal in Carbs - 45.35
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
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
Contains more Protein +36.8%
Contains more Water +13.1%
Contains more Other +76.1%
Contains more Fats +325.8%
Equal in Carbs - 45.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Paratha
Paratha
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +311.7%
Contains more Polyunsaturated fat +100.8%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +311.7%
Contains more Polyunsaturated fat +100.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Paratha Opinion
Net carbs 41g 35.75g Pumpernickel bread
Protein 8.7g 6.36g Pumpernickel bread
Fats 3.1g 13.2g Paratha
Carbs 47.5g 45.35g Pumpernickel bread
Calories 250kcal 326kcal Paratha
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 0.53g 4.15g Pumpernickel bread
Fiber 6.5g 9.6g Paratha
Calcium 68mg 25mg Pumpernickel bread
Iron 2.87mg 1.61mg Pumpernickel bread
Magnesium 54mg 37mg Pumpernickel bread
Phosphorus 178mg 120mg Pumpernickel bread
Potassium 208mg 139mg Pumpernickel bread
Sodium 596mg 452mg Paratha
Zinc 1.48mg 0.82mg Pumpernickel bread
Copper 0.287mg 0.146mg Pumpernickel bread
Manganese 1.305mg 1.054mg Pumpernickel bread
Selenium 24.5µg 7.1µg Pumpernickel bread
Vitamin A 0IU 6IU Paratha
Vitamin A RAE 0µg 2µg Paratha
Vitamin E 0.42mg 1.35mg Paratha
Vitamin B1 0.327mg 0.11mg Pumpernickel bread
Vitamin B2 0.305mg 0.076mg Pumpernickel bread
Vitamin B3 3.091mg 1.83mg Pumpernickel bread
Vitamin B5 0.404mg 0.465mg Paratha
Vitamin B6 0.126mg 0.08mg Pumpernickel bread
Folate 93µg 10µg Pumpernickel bread
Vitamin K 0.8µg 3.4µg Paratha
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Cholesterol 0mg 1mg Pumpernickel bread
Trans Fat 0.034g Pumpernickel bread
Saturated Fat 0.437g 5.826g Pumpernickel bread
Monounsaturated Fat 0.932g 3.837g Paratha
Polyunsaturated fat 1.237g 2.484g Paratha
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
Pumpernickel bread Paratha
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
29%
Pumpernickel bread
14%
Paratha
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
46%
Paratha

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.62g)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 5.389g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 144mg)
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. 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.