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  6. Saltine cracker vs. Roti (Chapati)

Saltine cracker vs. Roti (Chapati) — In-Depth Nutrition Comparison

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Important differences between Saltine cracker and Roti (Chapati)

  • Saltine cracker has more Iron, Vitamin B2, and Folate, however, Roti (Chapati) has more Manganese, Fiber, Vitamin B6, Selenium, and Copper.
  • Saltine cracker's daily need coverage for Iron is 69% more.
  • Saltine cracker has 3 times more Vitamin B2 than Roti (Chapati). Saltine cracker has 0.59mg of Vitamin B2, while Roti (Chapati) has 0.18mg.
  • Roti (Chapati) is lower in Sodium.

The food varieties used in the comparison are Crackers, saltines, fat-free, low-sodium and Bread, chapati or roti, whole wheat, commercially prepared, frozen.

Infographic

Saltine cracker 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.
Saltine cracker
Saltine cracker
1
:
9
Roti (Chapati)
Roti (Chapati)
Contains more Iron +250.9%
Contains more Calcium +63.6%
Contains more Magnesium +115.4%
Contains more Phosphorus +39.8%
Contains more Potassium +70.4%
Contains less Sodium -64.9%
Contains more Zinc +63.8%
Contains more Copper +57.9%
Contains more Manganese +174.3%
Contains more Selenium +24.3%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Roti (Chapati)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 83% 40% 68% 18% 39% 43% 77% 228% 146%
Contains more Iron +250.9%
Contains more Calcium +63.6%
Contains more Magnesium +115.4%
Contains more Phosphorus +39.8%
Contains more Potassium +70.4%
Contains less Sodium -64.9%
Contains more Zinc +63.8%
Contains more Copper +57.9%
Contains more Manganese +174.3%
Contains more Selenium +24.3%

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.
Saltine cracker
Saltine cracker
5
:
3
Roti (Chapati)
Roti (Chapati)
Contains more Vitamin B1 +15.1%
Contains more Vitamin B2 +227.8%
Contains more Vitamin B3 +23.9%
Contains more Folate +175.6%
Contains more Vitamin K +48.5%
Contains more Vitamin E +358.3%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +229.4%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
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 B1 +15.1%
Contains more Vitamin B2 +227.8%
Contains more Vitamin B3 +23.9%
Contains more Folate +175.6%
Contains more Vitamin K +48.5%
Contains more Vitamin E +358.3%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +229.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
3
:
2
Roti (Chapati)
Roti (Chapati)
Contains more Protein +33.8%
Contains more Carbs +78.4%
Contains more Other +58.3%
Contains more Fats +475%
Contains more Water +942.1%
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 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 +33.8%
Contains more Carbs +78.4%
Contains more Other +58.3%
Contains more Fats +475%
Contains more Water +942.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Roti (Chapati)
Roti (Chapati)
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1372.5%
Contains more Polyunsaturated fat +11.1%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 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 -92.6%
Contains more Monounsaturated Fat +1372.5%
Contains more Polyunsaturated fat +11.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saltine cracker Roti (Chapati) Opinion
Net carbs 79.6g 36.43g Saltine cracker
Protein 10.5g 7.85g Saltine cracker
Fats 1.6g 9.2g Roti (Chapati)
Carbs 82.3g 46.13g Saltine cracker
Calories 393kcal 299kcal Saltine cracker
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 0.38g 2.93g Saltine cracker
Fiber 2.7g 9.7g Roti (Chapati)
Calcium 22mg 36mg Roti (Chapati)
Iron 7.72mg 2.2mg Saltine cracker
Magnesium 26mg 56mg Roti (Chapati)
Phosphorus 113mg 158mg Roti (Chapati)
Potassium 115mg 196mg Roti (Chapati)
Sodium 849mg 298mg Roti (Chapati)
Zinc 0.94mg 1.54mg Roti (Chapati)
Copper 0.145mg 0.229mg Roti (Chapati)
Manganese 0.637mg 1.747mg Roti (Chapati)
Selenium 21.4µg 26.6µg Roti (Chapati)
Vitamin E 0.12mg 0.55mg Roti (Chapati)
Vitamin B1 0.518mg 0.45mg Saltine cracker
Vitamin B2 0.59mg 0.18mg Saltine cracker
Vitamin B3 5.714mg 4.61mg Saltine cracker
Vitamin B5 0.39mg 0.56mg Roti (Chapati)
Vitamin B6 0.085mg 0.28mg Roti (Chapati)
Folate 124µg 45µg Saltine cracker
Vitamin K 4.9µg 3.3µg Saltine cracker
Tryptophan 0.138mg Saltine cracker
Threonine 0.287mg Saltine cracker
Isoleucine 0.378mg Saltine cracker
Leucine 0.716mg Saltine cracker
Lysine 0.29mg Saltine cracker
Methionine 0.18mg Saltine cracker
Phenylalanine 0.514mg Saltine cracker
Valine 0.439mg Saltine cracker
Histidine 0.224mg Saltine cracker
Trans Fat 0.029g Saltine cracker
Saturated Fat 0.244g 3.311g Saltine cracker
Monounsaturated Fat 0.142g 2.091g Roti (Chapati)
Polyunsaturated fat 0.685g 0.761g Roti (Chapati)
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
Saltine cracker 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
44%
Saltine cracker
33%
Roti (Chapati)
Minerals Daily Need Coverage Score
76%
Saltine cracker
75%
Roti (Chapati)

Comparison summary

Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 2.55g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 3.067g)
Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 551mg)
Which food is lower in glycemic index?
Roti (Chapati)
Roti (Chapati) is lower in glycemic index (difference - 29)
Which food is cheaper?
Roti (Chapati)
Roti (Chapati) is cheaper (difference - $2.4)
Which food is richer in minerals?
Roti (Chapati)
Roti (Chapati) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.