Paratha vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between paratha and puff pastry?

Paratha is higher in fiber and manganese, yet puff pastry is higher in fats, selenium, vitamin B1, vitamin B2, iron, vitamin B3, folate, and vitamin K.
Puff pastry's daily need coverage for fats is 39% more.
Paratha has 6 times more fiber than puff pastry. While paratha has 9.6g of fiber, puff pastry has only 1.5g.

We used Bread, paratha, whole wheat, commercially prepared, frozen and Puff pastry, frozen, ready-to-bake, baked types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Paratha

Puff pastry

Contains more MagnesiumMagnesium	+131.3%
Contains more CalciumCalcium	+150%
Contains more PotassiumPotassium	+124.2%
Contains more CopperCopper	+27%
Contains more ZincZinc	+51.9%
Contains more PhosphorusPhosphorus	+100%
Contains more ManganeseManganese	+112.9%

Contains more IronIron	+61.5%
Contains less SodiumSodium	-44%
Contains more SeleniumSelenium	+245.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Paratha

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+145.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+321.1%

Contains more Vitamin B1Vitamin B1	+193.6%
Contains more Vitamin B2Vitamin B2	+239.5%
Contains more Vitamin B3Vitamin B3	+107.7%
Contains more Vitamin KVitamin K	+379.4%
Contains more FolateFolate	+450%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	2.484g	22.228g	132%
Fats	13.2g	38.5g	39%
Fiber	9.6g	1.5g	32%
Selenium	7.1µg	24.5µg	32%
Manganese	1.054mg	0.495mg	24%
Vitamin B1	0.11mg	0.323mg	18%
Vitamin B2	0.076mg	0.258mg	14%
Omega-6 (Linoleic acid)	2.386g		14%
Starch	31.5g		13%
Calories	326kcal	558kcal	12%
Iron	1.61mg	2.6mg	12%
Vitamin B3	1.83mg	3.8mg	12%
Monounsaturated fat	3.837g	8.828g	12%
Vitamin K	3.4µg	16.3µg	11%
Folate	10µg	55µg	11%
Phosphorus	120mg	60mg	9%
Sodium	452mg	253mg	9%
Vitamin B5	0.465mg	0mg	9%
Magnesium	37mg	16mg	5%
Vitamin E	1.35mg	0.55mg	5%
Vitamin B6	0.08mg	0.019mg	5%
Omega-3 (ALA)	0.064g		4%
Copper	0.146mg	0.115mg	3%
Zinc	0.82mg	0.54mg	3%
Protein	6.36g	7.4g	2%
Calcium	25mg	10mg	2%
Potassium	139mg	62mg	2%
Saturated fat	5.826g	5.502g	1%
Protein per 100 calories	2g	1.3g	N/A
Calories per 10 g protein	513kcal	754kcal	N/A
Weight per 100 calories	31g	18g	N/A
Unsaturated / Saturated Fat ratio	1.1	5.6	N/A
Net carbs	35.75g	44.2g	N/A
Carbs	45.35g	45.7g	0%
Cholesterol	1mg	0mg	0%
Sugar	4.15g	0.75g	N/A
Vitamin A	2µg	0µg	0%
Trans fat	0.034g		N/A
Choline	6.3mg	6.2mg	0%
Tryptophan		0.086mg	0%
Threonine		0.198mg	0%
Isoleucine		0.275mg	0%
Leucine		0.514mg	0%
Lysine		0.144mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.367mg	0%
Valine		0.312mg	0%
Histidine		0.158mg	0%
Fructose	0.35g		0%
Omega-3 (Eicosatrienoic acid)	0.003g		N/A
Omega-6 (Gamma-linolenic acid)	0.006g		N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A