Roti (Chapati) vs. Pumpernickel bread — In-Depth Nutrition Comparison
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How are Roti (Chapati) and Pumpernickel bread different?
- Roti (Chapati) is higher in Manganese, Fiber, Vitamin B6, Vitamin B1, and Vitamin B3, however, Pumpernickel bread is richer in Folate, Vitamin B2, and Iron.
- Daily need coverage for Manganese from Roti (Chapati) is 19% higher.
- Roti (Chapati) contains 8 times more Saturated Fat than Pumpernickel bread. While Roti (Chapati) contains 3.311g of Saturated Fat, Pumpernickel bread contains only 0.437g.
Bread, chapati or roti, whole wheat, commercially prepared, frozen and Bread, pumpernickel are the varieties used in this article.
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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.
Contains
less
Sodium
-50%
Contains
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Manganese
+33.9%
Contains
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Calcium
+88.9%
Contains
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Iron
+30.5%
Contains
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Phosphorus
+12.7%
Contains
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Copper
+25.3%
Equal in Magnesium - 54
Equal in Potassium - 208
Equal in Zinc - 1.48
Equal in Selenium - 24.5
Contains
less
Sodium
-50%
Contains
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Manganese
+33.9%
Contains
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Calcium
+88.9%
Contains
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Iron
+30.5%
Contains
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Phosphorus
+12.7%
Contains
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Copper
+25.3%
Equal in Magnesium - 54
Equal in Potassium - 208
Equal in Zinc - 1.48
Equal in Selenium - 24.5
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.
:
Contains
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Vitamin E
+31%
Contains
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Vitamin B1
+37.6%
Contains
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Vitamin B3
+49.1%
Contains
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Vitamin B5
+38.6%
Contains
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Vitamin B6
+122.2%
Contains
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Vitamin K
+312.5%
Contains
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Vitamin B2
+69.4%
Contains
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Folate
+106.7%
Contains
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Vitamin E
+31%
Contains
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Vitamin B1
+37.6%
Contains
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Vitamin B3
+49.1%
Contains
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Vitamin B5
+38.6%
Contains
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Vitamin B6
+122.2%
Contains
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Vitamin K
+312.5%
Contains
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Vitamin B2
+69.4%
Contains
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Folate
+106.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+196.8%
Contains
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Protein
+10.8%
Contains
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Other
+101.4%
Equal in Carbs - 47.5
Equal in Water - 37.9
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Contains
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Fats
+196.8%
Contains
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Protein
+10.8%
Contains
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Other
+101.4%
Equal in Carbs - 47.5
Equal in Water - 37.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+124.4%
Contains
less
Saturated Fat
-86.8%
Contains
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Polyunsaturated fat
+62.5%
Saturated Fat:
3.311 g
Monounsaturated Fat:
2.091 g
Polyunsaturated fat:
0.761 g
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Contains
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Monounsaturated Fat
+124.4%
Contains
less
Saturated Fat
-86.8%
Contains
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Polyunsaturated fat
+62.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 36.43g | 41g |
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| Protein | 7.85g | 8.7g |
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| Fats | 9.2g | 3.1g |
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| Carbs | 46.13g | 47.5g |
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| Calories | 299kcal | 250kcal |
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| Starch | 33.67g |
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| Fructose | 0.27g |
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| Sugar | 2.93g | 0.53g |
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| Fiber | 9.7g | 6.5g |
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| Calcium | 36mg | 68mg |
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| Iron | 2.2mg | 2.87mg |
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| Magnesium | 56mg | 54mg |
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| Phosphorus | 158mg | 178mg |
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| Potassium | 196mg | 208mg |
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| Sodium | 298mg | 596mg |
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| Zinc | 1.54mg | 1.48mg |
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| Copper | 0.229mg | 0.287mg |
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| Manganese | 1.747mg | 1.305mg |
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| Selenium | 26.6µg | 24.5µg |
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| Vitamin E | 0.55mg | 0.42mg |
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| Vitamin B1 | 0.45mg | 0.327mg |
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| Vitamin B2 | 0.18mg | 0.305mg |
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| Vitamin B3 | 4.61mg | 3.091mg |
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| Vitamin B5 | 0.56mg | 0.404mg |
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| Vitamin B6 | 0.28mg | 0.126mg |
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| Folate | 45µg | 93µg |
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| Vitamin K | 3.3µg | 0.8µg |
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| Tryptophan | 0.097mg |
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| Threonine | 0.267mg |
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| Isoleucine | 0.334mg |
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| Leucine | 0.602mg |
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| Lysine | 0.248mg |
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| Methionine | 0.155mg |
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| Phenylalanine | 0.422mg |
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| Valine | 0.396mg |
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| Histidine | 0.196mg |
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| Trans Fat | 0.029g |
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| Saturated Fat | 3.311g | 0.437g |
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| Monounsaturated Fat | 2.091g | 0.932g |
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| Polyunsaturated fat | 0.761g | 1.237g |
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| Omega-6 - Linoleic acid | 0.72g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
75%
78%
Comparison summary
Which food contains less Sodium?
Roti (Chapati) contains less Sodium (difference - 298mg)
Which food is lower in glycemic index?
Roti (Chapati) is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Roti (Chapati) is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 2.874g)
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 minerals?
?
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.