Matzo vs. Paratha — In-Depth Nutrition Comparison

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Summary of differences between matzo and paratha

Matzo has more selenium, vitamin B1, iron, vitamin B2, and vitamin B3; however, paratha is higher in fiber, manganese, and copper.
Matzo covers your daily need for selenium, 54% more than paratha.
Matzo has 4 times more vitamin B2 than paratha. While matzo has 0.291mg of vitamin B2, paratha has only 0.076mg.
Matzo has less saturated fat.

These are the specific foods used in this comparison Crackers, matzo, plain 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.

Matzo

Paratha

Contains more IronIron	+96.3%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+419.7%

Contains more MagnesiumMagnesium	+48%
Contains more CalciumCalcium	+92.3%
Contains more PotassiumPotassium	+24.1%
Contains more CopperCopper	+143.3%
Contains more ZincZinc	+20.6%
Contains more PhosphorusPhosphorus	+34.8%
Contains more ManganeseManganese	+62.2%

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.

Matzo

Paratha

Contains more Vitamin B1Vitamin B1	+251.8%
Contains more Vitamin B2Vitamin B2	+282.9%
Contains more Vitamin B3Vitamin B3	+112.7%
Contains more Vitamin B6Vitamin B6	+43.8%
Contains more FolateFolate	+70%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2150%
Contains more Vitamin KVitamin K	+1033.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.465mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	7.1µg	54%
Fiber	3g	9.6g	26%
Saturated fat	0.226g	5.826g	25%
Vitamin B1	0.387mg	0.11mg	23%
Sodium	0mg	452mg	20%
Iron	3.16mg	1.61mg	19%
Fats	1.4g	13.2g	18%
Manganese	0.65mg	1.054mg	18%
Vitamin B2	0.291mg	0.076mg	17%
Carbs	83.7g	45.35g	13%
Starch		31.5g	13%
Vitamin B3	3.892mg	1.83mg	13%
Polyunsaturated fat	0.603g	2.484g	13%
Copper	0.06mg	0.146mg	10%
Vitamin E	0.06mg	1.35mg	9%
Monounsaturated fat	0.127g	3.837g	9%
Protein	10g	6.36g	7%
Phosphorus	89mg	120mg	4%
Calories	395kcal	326kcal	3%
Magnesium	25mg	37mg	3%
Vitamin B6	0.115mg	0.08mg	3%
Vitamin K	0.3µg	3.4µg	3%
Folate	17µg	10µg	2%
Calcium	13mg	25mg	1%
Potassium	112mg	139mg	1%
Zinc	0.68mg	0.82mg	1%
Choline	10.8mg	6.3mg	1%
Protein per 100 calories	2.5g	2g	N/A
Calories per 10 g protein	395kcal	513kcal	N/A
Weight per 100 calories	25g	31g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.1	N/A
Net carbs	80.7g	35.75g	N/A
Cholesterol	0mg	1mg	0%
Sugar	0.29g	4.15g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B5	0.443mg	0.465mg	0%
Trans fat		0.034g	N/A
Tryptophan	0.116mg		0%
Threonine	0.267mg		0%
Isoleucine	0.371mg		0%
Leucine	0.692mg		0%
Lysine	0.193mg		0%
Methionine	0.176mg		0%
Phenylalanine	0.494mg		0%
Valine	0.42mg		0%
Histidine	0.213mg		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