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  6. Rye bread vs. Paratha

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
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.
Rye bread
Rye bread
8
:
2
Paratha
Paratha
Contains more Calcium +192%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains more Zinc +39%
Contains more Copper +27.4%
Contains more Selenium +335.2%
Contains less Sodium -25%
Contains more Manganese +27.9%
Equal in Magnesium - 37
Equal in Phosphorus - 120
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Contains more Calcium +192%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains more Zinc +39%
Contains more Copper +27.4%
Contains more Selenium +335.2%
Contains less Sodium -25%
Contains more Manganese +27.9%
Equal in Magnesium - 37
Equal in Phosphorus - 120

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.
Rye bread
Rye bread
6
:
4
Paratha
Paratha
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +294.5%
Contains more Vitamin B2 +340.8%
Contains more Vitamin B3 +107.9%
Contains more Folate +1000%
Contains more Vitamin E +309.1%
Contains more Vitamin K +183.3%
Equal in Vitamin B5 - 0.465
Equal in Vitamin B6 - 0.08
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
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 A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +294.5%
Contains more Vitamin B2 +340.8%
Contains more Vitamin B3 +107.9%
Contains more Folate +1000%
Contains more Vitamin E +309.1%
Contains more Vitamin K +183.3%
Equal in Vitamin B5 - 0.465
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
4
:
1
Paratha
Paratha
Contains more Protein +33.6%
Contains more Water +11.3%
Contains more Other +63.5%
Contains more Fats +300%
Equal in Carbs - 45.35
Rye bread
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
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 +33.6%
Contains more Water +11.3%
Contains more Other +63.5%
Contains more Fats +300%
Equal in Carbs - 45.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Paratha
Paratha
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +210.9%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +210.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Paratha Opinion
Net carbs 42.5g 35.75g Rye bread
Protein 8.5g 6.36g Rye bread
Fats 3.3g 13.2g Paratha
Carbs 48.3g 45.35g Rye bread
Calories 259kcal 326kcal Paratha
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 3.85g 4.15g Rye bread
Fiber 5.8g 9.6g Paratha
Calcium 73mg 25mg Rye bread
Iron 2.83mg 1.61mg Rye bread
Magnesium 40mg 37mg Rye bread
Phosphorus 125mg 120mg Rye bread
Potassium 166mg 139mg Rye bread
Sodium 603mg 452mg Paratha
Zinc 1.14mg 0.82mg Rye bread
Copper 0.186mg 0.146mg Rye bread
Manganese 0.824mg 1.054mg Paratha
Selenium 30.9µg 7.1µg Rye bread
Vitamin A 7IU 6IU Rye bread
Vitamin A RAE 0µg 2µg Paratha
Vitamin E 0.33mg 1.35mg Paratha
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.11mg Rye bread
Vitamin B2 0.335mg 0.076mg Rye bread
Vitamin B3 3.805mg 1.83mg Rye bread
Vitamin B5 0.44mg 0.465mg Paratha
Vitamin B6 0.075mg 0.08mg Paratha
Folate 110µg 10µg Rye bread
Vitamin K 1.2µg 3.4µg Paratha
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Cholesterol 0mg 1mg Rye bread
Trans Fat 0.034g Rye bread
Saturated Fat 0.626g 5.826g Rye bread
Monounsaturated Fat 1.311g 3.837g Paratha
Polyunsaturated fat 0.799g 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
Rye 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
33%
Rye bread
14%
Paratha
Minerals Daily Need Coverage Score
67%
Rye bread
46%
Paratha

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 0.3g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 5.2g)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 151mg)
Which food is lower in glycemic index?
Paratha
Paratha is lower in glycemic index (difference - 7)
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. 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.