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  6. Rye bread vs. Roti (Chapati)

Rye bread vs. Roti (Chapati) — In-Depth Nutrition Comparison

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A recap on differences between Rye bread and Roti (Chapati)

  • Rye bread has more Folate, Vitamin B2, Iron, and Selenium, however, Roti (Chapati) is higher in Manganese, Vitamin B6, Fiber, and Vitamin B3.
  • Roti (Chapati) covers your daily Manganese needs 40% more than Rye bread.
  • Roti (Chapati) contains 2 times less Folate than Rye bread. Rye bread contains 110µg of Folate, while Roti (Chapati) contains 45µg.
  • Roti (Chapati) has less Sodium.

Food varieties used in this article are Bread, rye and Bread, chapati or roti, whole wheat, commercially prepared, frozen.

Infographic

Rye bread 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.
Rye bread
Rye bread
3
:
7
Roti (Chapati)
Roti (Chapati)
Contains more Calcium +102.8%
Contains more Iron +28.6%
Contains more Selenium +16.2%
Contains more Magnesium +40%
Contains more Phosphorus +26.4%
Contains more Potassium +18.1%
Contains less Sodium -50.6%
Contains more Zinc +35.1%
Contains more Copper +23.1%
Contains more Manganese +112%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
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 +102.8%
Contains more Iron +28.6%
Contains more Selenium +16.2%
Contains more Magnesium +40%
Contains more Phosphorus +26.4%
Contains more Potassium +18.1%
Contains less Sodium -50.6%
Contains more Zinc +35.1%
Contains more Copper +23.1%
Contains more Manganese +112%

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
Rye bread
4
:
6
Roti (Chapati)
Roti (Chapati)
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +86.1%
Contains more Folate +144.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +273.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.45
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +86.1%
Contains more Folate +144.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +273.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
4
:
1
Roti (Chapati)
Roti (Chapati)
Contains more Other +87.1%
Contains more Fats +178.8%
Equal in Protein - 7.85
Equal in Carbs - 46.13
Equal in Water - 35.43
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 Other +87.1%
Contains more Fats +178.8%
Equal in Protein - 7.85
Equal in Carbs - 46.13
Equal in Water - 35.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
Roti (Chapati)
Roti (Chapati)
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +59.5%
Equal in Polyunsaturated fat - 0.761
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 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 -81.1%
Contains more Monounsaturated Fat +59.5%
Equal in Polyunsaturated fat - 0.761

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Roti (Chapati) Opinion
Net carbs 42.5g 36.43g Rye bread
Protein 8.5g 7.85g Rye bread
Fats 3.3g 9.2g Roti (Chapati)
Carbs 48.3g 46.13g Rye bread
Calories 259kcal 299kcal Roti (Chapati)
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 3.85g 2.93g Roti (Chapati)
Fiber 5.8g 9.7g Roti (Chapati)
Calcium 73mg 36mg Rye bread
Iron 2.83mg 2.2mg Rye bread
Magnesium 40mg 56mg Roti (Chapati)
Phosphorus 125mg 158mg Roti (Chapati)
Potassium 166mg 196mg Roti (Chapati)
Sodium 603mg 298mg Roti (Chapati)
Zinc 1.14mg 1.54mg Roti (Chapati)
Copper 0.186mg 0.229mg Roti (Chapati)
Manganese 0.824mg 1.747mg Roti (Chapati)
Selenium 30.9µg 26.6µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.55mg Roti (Chapati)
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.45mg Roti (Chapati)
Vitamin B2 0.335mg 0.18mg Rye bread
Vitamin B3 3.805mg 4.61mg Roti (Chapati)
Vitamin B5 0.44mg 0.56mg Roti (Chapati)
Vitamin B6 0.075mg 0.28mg Roti (Chapati)
Folate 110µg 45µg Rye bread
Vitamin K 1.2µg 3.3µg Roti (Chapati)
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Trans Fat 0.029g Rye bread
Saturated Fat 0.626g 3.311g Rye bread
Monounsaturated Fat 1.311g 2.091g Roti (Chapati)
Polyunsaturated fat 0.799g 0.761g Rye bread
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
Rye bread 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
33%
Rye bread
33%
Roti (Chapati)
Minerals Daily Need Coverage Score
67%
Rye bread
75%
Roti (Chapati)

Comparison summary

Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.685g)
Which food is lower in Sugar?
Roti (Chapati)
Roti (Chapati) is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 305mg)
Which food is lower in glycemic index?
Roti (Chapati)
Roti (Chapati) is lower in glycemic index (difference - 15)
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.
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.