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  6. Roti (Chapati) vs. Melba toast

Roti (Chapati) vs. Melba toast — In-Depth Nutrition Comparison

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A recap on differences between Roti (Chapati) and Melba toast

  • Roti (Chapati) has more Manganese, Vitamin B6, and Fiber, however, Melba toast is higher in Folate, Iron, Selenium, Vitamin B2, and Copper.
  • Roti (Chapati) covers your daily Manganese needs 27% more than Melba toast.
  • Melba toast contains 7 times less Saturated Fat than Roti (Chapati). Roti (Chapati) contains 3.311g of Saturated Fat, while Melba toast contains 0.445g.

Food varieties used in this article are Bread, chapati or roti, whole wheat, commercially prepared, frozen and Crackers, melba toast, plain.

Infographic

Roti (Chapati) vs Melba toast 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.
Roti (Chapati)
Roti (Chapati)
2
:
8
Melba toast
Melba toast
Contains less Sodium -50.2%
Contains more Manganese +54.6%
Contains more Calcium +158.3%
Contains more Iron +68.2%
Contains more Phosphorus +24.1%
Contains more Zinc +30.5%
Contains more Copper +26.2%
Contains more Selenium +30.8%
Equal in Magnesium - 59
Equal in Potassium - 202
Roti (Chapati)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 83% 40% 68% 18% 39% 43% 77% 228% 146%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Contains less Sodium -50.2%
Contains more Manganese +54.6%
Contains more Calcium +158.3%
Contains more Iron +68.2%
Contains more Phosphorus +24.1%
Contains more Zinc +30.5%
Contains more Copper +26.2%
Contains more Selenium +30.8%
Equal in Magnesium - 59
Equal in Potassium - 202

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.
Roti (Chapati)
Roti (Chapati)
5
:
3
Melba toast
Melba toast
Contains more Vitamin E +27.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +266.7%
Contains more Vitamin B2 +51.7%
Contains more Vitamin B5 +23.8%
Contains more Folate +175.6%
Equal in Vitamin B1 - 0.413
Roti (Chapati)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 0% 113% 42% 87% 34% 65% 34% 0% 9%
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Contains more Vitamin E +27.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +266.7%
Contains more Vitamin B2 +51.7%
Contains more Vitamin B5 +23.8%
Contains more Folate +175.6%
Equal in Vitamin B1 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roti (Chapati)
Roti (Chapati)
2
:
3
Melba toast
Melba toast
Contains more Fats +187.5%
Contains more Water +594.7%
Contains more Protein +54.1%
Contains more Carbs +66.1%
Contains more Other +115.8%
Roti (Chapati)
8% 9% 46% 35%
Protein: 7.85 g
Fats: 9.2 g
Carbs: 46.13 g
Water: 35.43 g
Other: 1.39 g
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more Fats +187.5%
Contains more Water +594.7%
Contains more Protein +54.1%
Contains more Carbs +66.1%
Contains more Other +115.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roti (Chapati)
Roti (Chapati)
1
:
2
Melba toast
Melba toast
Contains more Monounsaturated Fat +167.4%
Contains less Saturated Fat -86.6%
Contains more Polyunsaturated fat +68.5%
Roti (Chapati)
54% 34% 12%
Saturated Fat: 3.311 g
Monounsaturated Fat: 2.091 g
Polyunsaturated fat: 0.761 g
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Contains more Monounsaturated Fat +167.4%
Contains less Saturated Fat -86.6%
Contains more Polyunsaturated fat +68.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roti (Chapati) Melba toast
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roti (Chapati) Melba toast Opinion
Net carbs 36.43g 70.3g Melba toast
Protein 7.85g 12.1g Melba toast
Fats 9.2g 3.2g Roti (Chapati)
Carbs 46.13g 76.6g Melba toast
Calories 299kcal 390kcal Melba toast
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 2.93g 0.94g Melba toast
Fiber 9.7g 6.3g Roti (Chapati)
Calcium 36mg 93mg Melba toast
Iron 2.2mg 3.7mg Melba toast
Magnesium 56mg 59mg Melba toast
Phosphorus 158mg 196mg Melba toast
Potassium 196mg 202mg Melba toast
Sodium 298mg 598mg Roti (Chapati)
Zinc 1.54mg 2.01mg Melba toast
Copper 0.229mg 0.289mg Melba toast
Manganese 1.747mg 1.13mg Roti (Chapati)
Selenium 26.6µg 34.8µg Melba toast
Vitamin E 0.55mg 0.43mg Roti (Chapati)
Vitamin B1 0.45mg 0.413mg Roti (Chapati)
Vitamin B2 0.18mg 0.273mg Melba toast
Vitamin B3 4.61mg 4.113mg Roti (Chapati)
Vitamin B5 0.56mg 0.693mg Melba toast
Vitamin B6 0.28mg 0.098mg Roti (Chapati)
Folate 45µg 124µg Melba toast
Vitamin K 3.3µg 0.9µg Roti (Chapati)
Tryptophan 0.14mg Melba toast
Threonine 0.342mg Melba toast
Isoleucine 0.462mg Melba toast
Leucine 0.844mg Melba toast
Lysine 0.28mg Melba toast
Methionine 0.214mg Melba toast
Phenylalanine 0.596mg Melba toast
Valine 0.52mg Melba toast
Histidine 0.261mg Melba toast
Trans Fat 0.029g Melba toast
Saturated Fat 3.311g 0.445g Melba toast
Monounsaturated Fat 2.091g 0.782g Roti (Chapati)
Polyunsaturated fat 0.761g 1.282g Melba toast
Omega-6 - Linoleic acid 0.72g Roti (Chapati)
Omega-6 - Gamma-linoleic acid 0.003g Roti (Chapati)
Omega-3 - ALA 0.027g Roti (Chapati)
Omega-3 - Eicosatrienoic acid 0.002g Roti (Chapati)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roti (Chapati) Melba toast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Roti (Chapati)
34%
Melba toast
Minerals Daily Need Coverage Score
75%
Roti (Chapati)
88%
Melba toast

Comparison summary

Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 300mg)
Which food is lower in glycemic index?
Roti (Chapati)
Roti (Chapati) is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 1.99g)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 2.866g)
Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Roti (Chapati) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174075/nutrients
  2. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.