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  6. Melba toast vs. Roti (Chapati)

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

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

  • Melba toast has more Folate, Iron, Selenium, Vitamin B2, and Copper, however, Roti (Chapati) is higher in Manganese, Vitamin B6, and Fiber.
  • Roti (Chapati) covers your daily Manganese needs 27% more than Melba toast.
  • Roti (Chapati) contains 3 times less Folate than Melba toast. Melba toast contains 124µg of Folate, while Roti (Chapati) contains 45µg.
  • Roti (Chapati) has less Sodium.

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

Infographic

Melba toast vs Roti (Chapati) 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.
Melba toast
Melba toast
8
:
2
Roti (Chapati)
Roti (Chapati)
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%
Contains less Sodium -50.2%
Contains more Manganese +54.6%
Equal in Magnesium - 56
Equal in Potassium - 196
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Roti (Chapati)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 83% 40% 68% 18% 39% 43% 77% 228% 146%
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%
Contains less Sodium -50.2%
Contains more Manganese +54.6%
Equal in Magnesium - 56
Equal in Potassium - 196

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.
Melba toast
Melba toast
3
:
5
Roti (Chapati)
Roti (Chapati)
Contains more Vitamin B2 +51.7%
Contains more Vitamin B5 +23.8%
Contains more Folate +175.6%
Contains more Vitamin E +27.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +266.7%
Equal in Vitamin B1 - 0.45
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%
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%
Contains more Vitamin B2 +51.7%
Contains more Vitamin B5 +23.8%
Contains more Folate +175.6%
Contains more Vitamin E +27.9%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +266.7%
Equal in Vitamin B1 - 0.45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
3
:
2
Roti (Chapati)
Roti (Chapati)
Contains more Protein +54.1%
Contains more Carbs +66.1%
Contains more Other +115.8%
Contains more Fats +187.5%
Contains more Water +594.7%
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
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
Contains more Protein +54.1%
Contains more Carbs +66.1%
Contains more Other +115.8%
Contains more Fats +187.5%
Contains more Water +594.7%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melba toast Roti (Chapati)
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 Melba toast Roti (Chapati) Opinion
Net carbs 70.3g 36.43g Melba toast
Protein 12.1g 7.85g Melba toast
Fats 3.2g 9.2g Roti (Chapati)
Carbs 76.6g 46.13g Melba toast
Calories 390kcal 299kcal Melba toast
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 0.94g 2.93g Melba toast
Fiber 6.3g 9.7g Roti (Chapati)
Calcium 93mg 36mg Melba toast
Iron 3.7mg 2.2mg Melba toast
Magnesium 59mg 56mg Melba toast
Phosphorus 196mg 158mg Melba toast
Potassium 202mg 196mg Melba toast
Sodium 598mg 298mg Roti (Chapati)
Zinc 2.01mg 1.54mg Melba toast
Copper 0.289mg 0.229mg Melba toast
Manganese 1.13mg 1.747mg Roti (Chapati)
Selenium 34.8µg 26.6µg Melba toast
Vitamin E 0.43mg 0.55mg Roti (Chapati)
Vitamin B1 0.413mg 0.45mg Roti (Chapati)
Vitamin B2 0.273mg 0.18mg Melba toast
Vitamin B3 4.113mg 4.61mg Roti (Chapati)
Vitamin B5 0.693mg 0.56mg Melba toast
Vitamin B6 0.098mg 0.28mg Roti (Chapati)
Folate 124µg 45µg Melba toast
Vitamin K 0.9µg 3.3µg 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 0.445g 3.311g Melba toast
Monounsaturated Fat 0.782g 2.091g Roti (Chapati)
Polyunsaturated fat 1.282g 0.761g 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
Melba toast Roti (Chapati)
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
34%
Melba toast
33%
Roti (Chapati)
Minerals Daily Need Coverage Score
88%
Melba toast
75%
Roti (Chapati)

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