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  6. Roti (Chapati) vs. Pumpernickel bread

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

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How are roti (Chapati) and pumpernickel bread different?

  • Roti (Chapati) is higher in manganese, fiber, vitamin B6, vitamin B1, and vitamin B3; however, pumpernickel bread is richer in folate, vitamin B2, and iron.
  • Daily need coverage for manganese for roti (Chapati) is 19% higher.
  • Roti (Chapati) contains 8 times more saturated fat than pumpernickel bread. While roti (Chapati) contains 3.311g of saturated fat, pumpernickel bread contains only 0.437g.

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

Infographic

Roti (Chapati) vs Pumpernickel bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +33.9%
Contains more CalciumCalcium +88.9%
Contains more IronIron +30.5%
Contains more CopperCopper +25.3%
Contains more PhosphorusPhosphorus +12.7%
~equal in Magnesium ~54mg
~equal in Potassium ~208mg
~equal in Zinc ~1.48mg
~equal in Selenium ~24.5µg

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%
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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin B1Vitamin B1 +37.6%
Contains more Vitamin B3Vitamin B3 +49.1%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin KVitamin K +312.5%
Contains more Vitamin B2Vitamin B2 +69.4%
Contains more FolateFolate +106.7%
Contains more CholineCholine +87.2%
~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) Pumpernickel bread DV% diff.
Manganese 1.747mg 1.305mg 19%
Starch 33.67g 14%
Fiber 9.7g 6.5g 13%
Sodium 298mg 596mg 13%
Saturated fat 3.311g 0.437g 13%
Vitamin B6 0.28mg 0.126mg 12%
Folate 45µg 93µg 12%
Vitamin B1 0.45mg 0.327mg 10%
Vitamin B2 0.18mg 0.305mg 10%
Fats 9.2g 3.1g 9%
Vitamin B3 4.61mg 3.091mg 9%
Iron 2.2mg 2.87mg 8%
Copper 0.229mg 0.287mg 6%
Selenium 26.6µg 24.5µg 4%
Calcium 36mg 68mg 3%
Phosphorus 158mg 178mg 3%
Monounsaturated fat 2.091g 0.932g 3%
Polyunsaturated fat 0.761g 1.237g 3%
Vitamin B5 0.56mg 0.404mg 3%
Vitamin K 3.3µg 0.8µg 2%
Protein 7.85g 8.7g 2%
Calories 299kcal 250kcal 2%
Vitamin E 0.55mg 0.42mg 1%
Zinc 1.54mg 1.48mg 1%
Choline 7.8mg 14.6mg 1%
Carbs 46.13g 47.5g 0%
Net carbs 36.43g 41g N/A
Magnesium 56mg 54mg 0%
Potassium 196mg 208mg 0%
Sugar 2.93g 0.53g N/A
Trans fat 0.029g N/A
Tryptophan 0.097mg 0%
Threonine 0.267mg 0%
Isoleucine 0.334mg 0%
Leucine 0.602mg 0%
Lysine 0.248mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.422mg 0%
Valine 0.396mg 0%
Histidine 0.196mg 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
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more FatsFats +196.8%
Contains more ProteinProtein +10.8%
Contains more OtherOther +101.4%
~equal in Carbs ~47.5g
~equal in Water ~37.9g

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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains more Mono. FatMonounsaturated fat +124.4%
Contains less Sat. FatSaturated fat -86.8%
Contains more Poly. FatPolyunsaturated fat +62.5%

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.