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  6. Roti (Chapati) vs. Matzo

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

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Important differences between roti (Chapati) and matzo

  • Roti (Chapati) has more manganese, fiber, copper, vitamin B6, and phosphorus; however, matzo has more selenium, iron, and vitamin B2.
  • Roti (Chapati)'s daily need coverage for manganese is 48% more.

The food varieties used in the comparison are Bread, chapati or roti, whole wheat, commercially prepared, frozen and Crackers, matzo, plain.

Infographic

Roti (Chapati) vs Matzo 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%
Matzo
Matzo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +176.9%
Contains more PotassiumPotassium +75%
Contains more CopperCopper +281.7%
Contains more ZincZinc +126.5%
Contains more PhosphorusPhosphorus +77.5%
Contains more ManganeseManganese +168.8%
Contains more IronIron +43.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +38.7%

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%
Matzo
Matzo
2
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +143.5%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +164.7%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more CholineCholine +38.5%
~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) Matzo DV% diff.
Manganese 1.747mg 0.65mg 48%
Fiber 9.7g 3g 27%
Copper 0.229mg 0.06mg 19%
Selenium 26.6µg 36.9µg 19%
Saturated fat 3.311g 0.226g 14%
Starch 33.67g 14%
Carbs 46.13g 83.7g 13%
Vitamin B6 0.28mg 0.115mg 13%
Sodium 298mg 0mg 13%
Fats 9.2g 1.4g 12%
Iron 2.2mg 3.16mg 12%
Phosphorus 158mg 89mg 10%
Vitamin B2 0.18mg 0.291mg 9%
Zinc 1.54mg 0.68mg 8%
Magnesium 56mg 25mg 7%
Folate 45µg 17µg 7%
Vitamin B1 0.45mg 0.387mg 5%
Calories 299kcal 395kcal 5%
Monounsaturated fat 2.091g 0.127g 5%
Vitamin B3 4.61mg 3.892mg 4%
Protein 7.85g 10g 4%
Vitamin E 0.55mg 0.06mg 3%
Vitamin K 3.3µg 0.3µg 3%
Vitamin B5 0.56mg 0.443mg 2%
Potassium 196mg 112mg 2%
Calcium 36mg 13mg 2%
Choline 7.8mg 10.8mg 1%
Polyunsaturated fat 0.761g 0.603g 1%
Net carbs 36.43g 80.7g N/A
Sugar 2.93g 0.29g N/A
Trans fat 0.029g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +557.1%
Contains more WaterWater +724%
Contains more OtherOther +131.7%
Contains more ProteinProtein +27.4%
Contains more CarbsCarbs +81.4%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +1546.5%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -93.2%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.