Rye bread vs. Paratha — In-Depth Nutrition Comparison

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What are the main differences between rye bread and paratha?

Rye bread is richer in selenium, vitamin B1, folate, vitamin B2, iron, and vitamin B3, yet paratha is richer in fiber, manganese, and vitamin E.
Rye bread's daily need coverage for selenium is 43% higher.
Rye bread has 11 times more folate than paratha. Rye bread has 110µg of folate, while paratha has 10µg.
Rye bread contains less saturated fat.

We used Bread, rye and Bread, paratha, whole wheat, commercially prepared, frozen types in this comparison.

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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.

Rye bread

Paratha

Contains more CalciumCalcium	+192%
Contains more PotassiumPotassium	+19.4%
Contains more IronIron	+75.8%
Contains more CopperCopper	+27.4%
Contains more ZincZinc	+39%
Contains more SeleniumSelenium	+335.2%

Contains less SodiumSodium	-25%
Contains more ManganeseManganese	+27.9%

~equal in Magnesium ~37mg

~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.

Rye bread

Paratha

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+294.5%
Contains more Vitamin B2Vitamin B2	+340.8%
Contains more Vitamin B3Vitamin B3	+107.9%
Contains more FolateFolate	+1000%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+309.1%
Contains more Vitamin KVitamin K	+183.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.465mg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg	7.1µg	43%
Vitamin B1	0.434mg	0.11mg	27%
Folate	110µg	10µg	25%
Saturated fat	0.626g	5.826g	24%
Vitamin B2	0.335mg	0.076mg	20%
Fats	3.3g	13.2g	15%
Iron	2.83mg	1.61mg	15%
Fiber	5.8g	9.6g	15%
Starch		31.5g	13%
Vitamin B3	3.805mg	1.83mg	12%
Polyunsaturated fat	0.799g	2.484g	11%
Manganese	0.824mg	1.054mg	10%
Sodium	603mg	452mg	7%
Vitamin E	0.33mg	1.35mg	7%
Monounsaturated fat	1.311g	3.837g	6%
Calcium	73mg	25mg	5%
Protein	8.5g	6.36g	4%
Copper	0.186mg	0.146mg	4%
Calories	259kcal	326kcal	3%
Zinc	1.14mg	0.82mg	3%
Vitamin K	1.2µg	3.4µg	2%
Choline	14.6mg	6.3mg	2%
Carbs	48.3g	45.35g	1%
Magnesium	40mg	37mg	1%
Potassium	166mg	139mg	1%
Phosphorus	125mg	120mg	1%
Vitamin B5	0.44mg	0.465mg	1%
Protein per 100 calories	3.3g	2g	N/A
Calories per 10 g protein	305kcal	513kcal	N/A
Weight per 100 calories	39g	31g	N/A
Unsaturated / Saturated Fat ratio	3.4	1.1	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	35.75g	N/A
Cholesterol	0mg	1mg	0%
Sugar	3.85g	4.15g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B6	0.075mg	0.08mg	0%
Trans fat		0.034g	N/A
Tryptophan	0.096mg		0%
Threonine	0.255mg		0%
Isoleucine	0.319mg		0%
Leucine	0.579mg		0%
Lysine	0.233mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.411mg		0%
Valine	0.379mg		0%
Histidine	0.182mg		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