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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
| Contains more ProteinProtein | +65.1% |
| Contains more CarbsCarbs | +81.5% |
| Contains more OtherOther | +38.4% |
| Contains more FatsFats | +725% |
| Contains more WaterWater | +885.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
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 | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +2602.1% |
| Contains more Poly. FatPolyunsaturated fat | +262.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
13%
Minerals Daily Need Coverage Score
76%
46%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.77g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 5.582g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Paratha contains less Sodium (difference - 397mg)
Which food is lower in glycemic index?
Paratha is lower in glycemic index (difference - 21)
Which food is cheaper?
Paratha is cheaper (difference - $2.4)
Which food is richer in minerals?
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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.