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  6. Roti (Chapati) vs. Filo

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

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Summary of differences between roti (Chapati) and filo

  • Roti (Chapati) has more manganese, fiber, vitamin B6, copper, phosphorus, magnesium, and zinc; however, filo is higher in iron, vitamin B2, and folate.
  • Roti (Chapati) covers your daily need for manganese, 55% more than filo.
  • Roti (Chapati) has 9 times more vitamin B6 than filo. While roti (Chapati) has 0.28mg of vitamin B6, filo has only 0.03mg.

These are the specific foods used in this comparison Bread, chapati or roti, whole wheat, commercially prepared, frozen and Phyllo dough.

Infographic

Roti (Chapati) vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 17% 83% 76% 42% 68% 39% 228% 145%
Filo
Filo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +273.3%
Contains more CalciumCalcium +227.3%
Contains more PotassiumPotassium +164.9%
Contains more CopperCopper +126.7%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -38.3%
Contains more ManganeseManganese +267%
Contains more SeleniumSelenium +14.2%
Contains more IronIron +45.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 113% 42% 86% 34% 65% 0% 8.3% 34% 4.3%
Filo
Filo
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +833.3%
Contains more Vitamin KVitamin K +32%
Contains more CholineCholine +13%
Contains more Vitamin B1Vitamin B1 +20.2%
Contains more Vitamin B2Vitamin B2 +89.4%
Contains more FolateFolate +95.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Roti (Chapati) Filo DV% diff.
Manganese 1.747mg 0.476mg 55%
Fiber 9.7g 1.9g 31%
Vitamin B6 0.28mg 0.03mg 19%
Starch 33.67g 14%
Copper 0.229mg 0.101mg 14%
Iron 2.2mg 3.21mg 13%
Vitamin B2 0.18mg 0.341mg 12%
Phosphorus 158mg 75mg 12%
Folate 45µg 88µg 11%
Zinc 1.54mg 0.49mg 10%
Magnesium 56mg 15mg 10%
Vitamin B1 0.45mg 0.541mg 8%
Saturated fat 3.311g 1.47g 8%
Sodium 298mg 483mg 8%
Selenium 26.6µg 23.3µg 6%
Vitamin B5 0.56mg 0.302mg 5%
Fats 9.2g 6g 5%
Potassium 196mg 74mg 4%
Vitamin B3 4.61mg 4.073mg 3%
Monounsaturated fat 2.091g 3.149g 3%
Vitamin E 0.55mg 0.08mg 3%
Calcium 36mg 11mg 3%
Protein 7.85g 7.1g 2%
Carbs 46.13g 52.6g 2%
Polyunsaturated fat 0.761g 0.923g 1%
Vitamin K 3.3µg 2.5µg 1%
Calories 299kcal 299kcal 0%
Net carbs 36.43g 50.7g N/A
Sugar 2.93g 0.18g N/A
Trans fat 0.029g N/A
Choline 7.8mg 6.9mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Fructose 0.27g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Linoleic acid 0.72g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 46% 35%
Protein: 7.85 g
Fats: 9.2 g
Carbs: 46.13 g
Water: 35.43 g
Other: 1.39 g
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more FatsFats +53.3%
Contains more CarbsCarbs +14%
Contains more OtherOther +22.3%
~equal in Protein ~7.1g
~equal in Water ~32.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 34% 12%
Saturated fat: Sat. Fat 3.311 g
Monounsaturated fat: Mono. Fat 2.091 g
Polyunsaturated fat: Poly. Fat 0.761 g
Filo
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +50.6%
Contains more Poly. FatPolyunsaturated fat +21.3%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.