Roti (Chapati) vs. Graham cracker — In-Depth Nutrition Comparison
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How are roti (Chapati) and graham cracker different?
- Roti (Chapati) is richer in selenium, manganese, fiber, vitamin B1, and vitamin B6, while graham cracker is higher in iron, folate, vitamin B2, and vitamin K.
- Roti (Chapati) covers your daily need for selenium, 37% more than graham cracker.
- Roti (Chapati) contains 3 times more fiber than graham cracker. Roti (Chapati) contains 9.7g of fiber, while graham cracker contains 3.4g.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than roti (Chapati) (45).
Bread, chapati or roti, whole wheat, commercially prepared, frozen and Cookies, graham crackers, plain or honey (includes cinnamon) types were 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 more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more CopperCopper | +34.7% |
| Contains more ZincZinc | +60.4% |
| Contains less SodiumSodium | -35.1% |
| Contains more ManganeseManganese | +71.4% |
| Contains more SeleniumSelenium | +322.2% |
| Contains more CalciumCalcium | +113.9% |
| Contains more IronIron | +71.8% |
| Contains more PhosphorusPhosphorus | +17.1% |
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 more Vitamin B1Vitamin B1 | +69.8% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more CholineCholine | +32.2% |
| Contains more Vitamin EVitamin E | +174.5% |
| Contains more Vitamin B2Vitamin B2 | +76.1% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more FolateFolate | +102.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 26.6µg | 6.3µg | 37% |
| Manganese | 1.747mg | 1.019mg | 32% |
| Polyunsaturated fat | 0.761g | 5.388g | 31% |
| Fiber | 9.7g | 3.4g | 25% |
| Iron | 2.2mg | 3.78mg | 20% |
| Vitamin B1 | 0.45mg | 0.265mg | 15% |
| Folate | 45µg | 91µg | 12% |
| Carbs | 46.13g | 77.66g | 11% |
| Vitamin B2 | 0.18mg | 0.317mg | 11% |
| Vitamin B6 | 0.28mg | 0.156mg | 10% |
| Vitamin K | 3.3µg | 14.3µg | 9% |
| Saturated fat | 3.311g | 1.633g | 8% |
| Sodium | 298mg | 459mg | 7% |
| Calories | 299kcal | 430kcal | 7% |
| Copper | 0.229mg | 0.17mg | 7% |
| Vitamin E | 0.55mg | 1.51mg | 6% |
| Zinc | 1.54mg | 0.96mg | 5% |
| Starch | 33.67g | 46.56g | 5% |
| Phosphorus | 158mg | 185mg | 4% |
| Calcium | 36mg | 77mg | 4% |
| Magnesium | 56mg | 40mg | 4% |
| Vitamin B5 | 0.56mg | 0.42mg | 3% |
| Protein | 7.85g | 6.69g | 2% |
| Fats | 9.2g | 10.6g | 2% |
| Vitamin B3 | 4.61mg | 4.439mg | 1% |
| Potassium | 196mg | 170mg | 1% |
| Monounsaturated fat | 2.091g | 2.509g | 1% |
| Fructose | 0.27g | 0.99g | 1% |
| Net carbs | 36.43g | 74.26g | N/A |
| Sugar | 2.93g | 24.85g | N/A |
| Trans fat | 0.029g | 0.055g | N/A |
| Choline | 7.8mg | 5.9mg | 0% |
| Omega-3 - ALA | 0.027g | 0.599g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 0.72g | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +17.3% |
| Contains more WaterWater | +945.1% |
| Contains more FatsFats | +15.2% |
| Contains more CarbsCarbs | +68.4% |
| Contains more OtherOther | +19.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.311 g
Monounsaturated fat:
Mono. Fat
2.091 g
Polyunsaturated fat:
Poly. Fat
0.761 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -50.7% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +608% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
33.67 g
Sucrose:
0.4 g
Glucose:
0.3 g
Fructose:
0.27 g
Lactose:
0 g
Maltose:
1.97 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +38.3% |
| Contains more SucroseSucrose | +5605% |
| Contains more GlucoseGlucose | +246.7% |
| Contains more FructoseFructose | +266.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
