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Rye bread vs. Paratha — In-Depth Nutrition Comparison

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What are the main differences between rye bread and paratha?

  • Rye bread is richer in selenium, vitamin B1, folate, vitamin B2, iron, and vitamin B3, yet paratha is richer in fiber, manganese, and vitamin E.
  • Rye bread's daily need coverage for selenium is 43% higher.
  • Rye bread has 11 times more folate than paratha. Rye bread has 110µg of folate, while paratha has 10µg.
  • Rye bread contains less saturated fat.

We used Bread, rye and Bread, paratha, whole wheat, commercially prepared, frozen types in this comparison.

Infographic

Rye bread 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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 CalciumCalcium +192%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +75.8%
Contains more CopperCopper +27.4%
Contains more ZincZinc +39%
Contains more SeleniumSelenium +335.2%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +27.9%
~equal in Magnesium ~37mg
~equal in Phosphorus ~120mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.5%
Contains more Vitamin B2Vitamin B2 +340.8%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more FolateFolate +1000%
Contains more CholineCholine +131.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +309.1%
Contains more Vitamin KVitamin K +183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.465mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Paratha DV% diff.
Selenium 30.9µg 7.1µg 43%
Vitamin B1 0.434mg 0.11mg 27%
Folate 110µg 10µg 25%
Saturated fat 0.626g 5.826g 24%
Vitamin B2 0.335mg 0.076mg 20%
Iron 2.83mg 1.61mg 15%
Fats 3.3g 13.2g 15%
Fiber 5.8g 9.6g 15%
Starch 31.5g 13%
Vitamin B3 3.805mg 1.83mg 12%
Polyunsaturated fat 0.799g 2.484g 11%
Manganese 0.824mg 1.054mg 10%
Vitamin E 0.33mg 1.35mg 7%
Sodium 603mg 452mg 7%
Monounsaturated fat 1.311g 3.837g 6%
Calcium 73mg 25mg 5%
Protein 8.5g 6.36g 4%
Copper 0.186mg 0.146mg 4%
Calories 259kcal 326kcal 3%
Zinc 1.14mg 0.82mg 3%
Vitamin K 1.2µg 3.4µg 2%
Choline 14.6mg 6.3mg 2%
Phosphorus 125mg 120mg 1%
Potassium 166mg 139mg 1%
Magnesium 40mg 37mg 1%
Vitamin B5 0.44mg 0.465mg 1%
Carbs 48.3g 45.35g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 35.75g N/A
Cholesterol 0mg 1mg 0%
Sugar 3.85g 4.15g N/A
Vitamin A 0µg 2µg 0%
Vitamin B6 0.075mg 0.08mg 0%
Trans fat 0.034g N/A
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 ProteinProtein +33.6%
Contains more WaterWater +11.3%
Contains more OtherOther +63.5%
Contains more FatsFats +300%
~equal in Carbs ~45.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 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 -89.3%
Contains more Mono. FatMonounsaturated fat +192.7%
Contains more Poly. FatPolyunsaturated fat +210.9%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.