Saltine cracker vs. Paratha — In-Depth Nutrition Comparison

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Summary of differences between saltine cracker and paratha

Saltine cracker has more iron, vitamin B2, vitamin B1, folate, selenium, and vitamin B3; however, paratha is higher in fiber and manganese.
Saltine cracker covers your daily need for iron, 76% more than paratha.
Saltine cracker has 12 times more folate than paratha. While saltine cracker has 124µg of folate, paratha has only 10µg.
Paratha has less sodium.
The glycemic index of saltine cracker is higher.

These are the specific foods used in this comparison Crackers, saltines, fat-free, low-sodium 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.

Saltine cracker

Paratha

Contains more IronIron	+379.5%
Contains more ZincZinc	+14.6%
Contains more SeleniumSelenium	+201.4%

Contains more MagnesiumMagnesium	+42.3%
Contains more CalciumCalcium	+13.6%
Contains more PotassiumPotassium	+20.9%
Contains less SodiumSodium	-46.8%
Contains more ManganeseManganese	+65.5%

~equal in Copper ~0.146mg

~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.

Saltine cracker

Paratha

Contains more Vitamin B1Vitamin B1	+370.9%
Contains more Vitamin B2Vitamin B2	+676.3%
Contains more Vitamin B3Vitamin B3	+212.2%
Contains more Vitamin KVitamin K	+44.1%
Contains more FolateFolate	+1140%
Contains more CholineCholine	+211.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1025%
Contains more Vitamin B5Vitamin B5	+19.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	1.61mg	76%
Vitamin B2	0.59mg	0.076mg	40%
Vitamin B1	0.518mg	0.11mg	34%
Folate	124µg	10µg	29%
Fiber	2.7g	9.6g	28%
Selenium	21.4µg	7.1µg	26%
Saturated fat	0.244g	5.826g	25%
Vitamin B3	5.714mg	1.83mg	24%
Manganese	0.637mg	1.054mg	18%
Fats	1.6g	13.2g	18%
Sodium	849mg	452mg	17%
Starch		31.5g	13%
Carbs	82.3g	45.35g	12%
Polyunsaturated fat	0.685g	2.484g	12%
Monounsaturated fat	0.142g	3.837g	9%
Protein	10.5g	6.36g	8%
Vitamin E	0.12mg	1.35mg	8%
Magnesium	26mg	37mg	3%
Calories	393kcal	326kcal	3%
Choline	19.6mg	6.3mg	2%
Vitamin B5	0.39mg	0.465mg	2%
Phosphorus	113mg	120mg	1%
Zinc	0.94mg	0.82mg	1%
Vitamin K	4.9µg	3.4µg	1%
Potassium	115mg	139mg	1%
Net carbs	79.6g	35.75g	N/A
Cholesterol	0mg	1mg	0%
Calcium	22mg	25mg	0%
Sugar	0.38g	4.15g	N/A
Copper	0.145mg	0.146mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B6	0.085mg	0.08mg	0%
Trans fat		0.034g	N/A
Tryptophan	0.138mg		0%
Threonine	0.287mg		0%
Isoleucine	0.378mg		0%
Leucine	0.716mg		0%
Lysine	0.29mg		0%
Methionine	0.18mg		0%
Phenylalanine	0.514mg		0%
Valine	0.439mg		0%
Histidine	0.224mg		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