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  6. Zwieback vs. Paratha

Zwieback vs. Paratha — In-Depth Nutrition Comparison

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Summary of differences between zwieback and paratha

  • Zwieback has more selenium, folate, vitamin B2, vitamin B1, and vitamin E; however, paratha is higher in fiber, iron, and phosphorus.
  • Zwieback covers your daily need for selenium, 39% more than paratha.
  • Zwieback has 9 times more folate than paratha. While zwieback has 87µg of folate, paratha has only 10µg.
  • Zwieback has less sodium.

These are the specific foods used in this comparison Zwieback and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

Zwieback 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
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 PotassiumPotassium +119.4%
Contains less SodiumSodium -49.8%
Contains more SeleniumSelenium +304.2%
Contains more MagnesiumMagnesium +164.3%
Contains more CalciumCalcium +25%
Contains more IronIron +168.3%
Contains more ZincZinc +51.9%
Contains more PhosphorusPhosphorus +118.2%
~equal in Copper ~0.146mg

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 0.67% 27% 0% 28% 18% 34% 28% 18% 0% 8.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +80.7%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more Vitamin B2Vitamin B2 +214.5%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more FolateFolate +770%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin KVitamin K +277.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Paratha DV% diff.
Manganese 1.054mg 46%
Selenium 28.7µg 7.1µg 39%
Fiber 2.5g 9.6g 28%
Folate 87µg 10µg 19%
Saturated fat 2.525g 5.826g 15%
Iron 0.6mg 1.61mg 13%
Starch 31.5g 13%
Vitamin B2 0.239mg 0.076mg 13%
Carbs 74.2g 45.35g 10%
Sodium 227mg 452mg 10%
Phosphorus 55mg 120mg 9%
Vitamin B1 0.208mg 0.11mg 8%
Protein 10.1g 6.36g 7%
Vitamin E 2.44mg 1.35mg 7%
Vitamin C 5.3mg 0mg 6%
Calories 426kcal 326kcal 5%
Fats 9.7g 13.2g 5%
Magnesium 14mg 37mg 5%
Potassium 305mg 139mg 5%
Zinc 0.54mg 0.82mg 3%
Vitamin B3 1.319mg 1.83mg 3%
Polyunsaturated fat 2.073g 2.484g 3%
Cholesterol 8mg 1mg 2%
Vitamin A 16µg 2µg 2%
Vitamin K 0.9µg 3.4µg 2%
Calcium 20mg 25mg 1%
Vitamin B5 0.537mg 0.465mg 1%
Choline 10.7mg 6.3mg 1%
Monounsaturated fat 4.244g 3.837g 1%
Net carbs 71.7g 35.75g N/A
Sugar 12.5g 4.15g N/A
Copper 0.145mg 0.146mg 0%
Vitamin B6 0.082mg 0.08mg 0%
Trans fat 0.012g 0.034g N/A
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 0g 0.002g N/A
Omega-6 - Linoleic acid 2.386g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 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 +58.8%
Contains more CarbsCarbs +63.6%
Contains more FatsFats +36.1%
Contains more WaterWater +644.4%
~equal in Other ~1.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 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 -56.7%
Contains more Poly. FatPolyunsaturated fat +19.8%
~equal in Monounsaturated fat ~3.837g

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.