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

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Significant differences between roti (Chapati) and rice

The amount of manganese, fiber, selenium, vitamin B1, vitamin B3, copper, phosphorus, and vitamin B6 in roti (Chapati) is higher than in rice.
Roti (Chapati) covers your daily manganese needs 55% more than rice.
Rice has 298 times less sodium than roti (Chapati). Roti (Chapati) has 298mg of sodium, while rice has 1mg.
Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of roti (Chapati) is 45.

Specific food types used in this comparison are Bread, chapati or roti, whole wheat, commercially prepared, frozen and Rice, white, long-grain, regular, enriched, cooked.

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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.

Roti (Chapati)

Rice

Contains more MagnesiumMagnesium	+366.7%
Contains more CalciumCalcium	+260%
Contains more PotassiumPotassium	+460%
Contains more IronIron	+83.3%
Contains more CopperCopper	+231.9%
Contains more ZincZinc	+214.3%
Contains more PhosphorusPhosphorus	+267.4%
Contains more ManganeseManganese	+270.1%
Contains more SeleniumSelenium	+254.7%

Contains less SodiumSodium

-99.7%

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.

Roti (Chapati)

Rice

Contains more Vitamin EVitamin E	+1275%
Contains more Vitamin B1Vitamin B1	+176.1%
Contains more Vitamin B2Vitamin B2	+1284.6%
Contains more Vitamin B3Vitamin B3	+212.3%
Contains more Vitamin B5Vitamin B5	+43.6%
Contains more Vitamin B6Vitamin B6	+201.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+271.4%

Contains more FolateFolate

+28.9%

~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			DV% diff.
Manganese	1.747mg	0.472mg	55%
Fiber	9.7g	0.4g	37%
Selenium	26.6µg	7.5µg	35%
Vitamin B1	0.45mg	0.163mg	24%
Vitamin B3	4.61mg	1.476mg	20%
Copper	0.229mg	0.069mg	18%
Phosphorus	158mg	43mg	16%
Saturated fat	3.311g	0.077g	15%
Fats	9.2g	0.28g	14%
Vitamin B6	0.28mg	0.093mg	14%
Starch	33.67g		14%
Vitamin B2	0.18mg	0.013mg	13%
Iron	2.2mg	1.2mg	13%
Sodium	298mg	1mg	13%
Protein	7.85g	2.69g	10%
Zinc	1.54mg	0.49mg	10%
Magnesium	56mg	12mg	10%
Calories	299kcal	130kcal	8%
Carbs	46.13g	28.17g	6%
Potassium	196mg	35mg	5%
Monounsaturated fat	2.091g	0.088g	5%
Polyunsaturated fat	0.761g	0.076g	5%
Folate	45µg	58µg	3%
Vitamin B5	0.56mg	0.39mg	3%
Vitamin K	3.3µg	0µg	3%
Vitamin E	0.55mg	0.04mg	3%
Calcium	36mg	10mg	3%
Choline	7.8mg	2.1mg	1%
Net carbs	36.43g	27.77g	N/A
Sugar	2.93g	0.05g	N/A
Trans fat	0.029g		N/A
Tryptophan		0.031mg	0%
Threonine		0.096mg	0%
Isoleucine		0.116mg	0%
Leucine		0.222mg	0%
Lysine		0.097mg	0%
Methionine		0.063mg	0%
Phenylalanine		0.144mg	0%
Valine		0.164mg	0%
Histidine		0.063mg	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