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

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Important differences between roti (Chapati) and saltine cracker

  • Roti (Chapati) has more manganese, fiber, vitamin B6, selenium, and copper; however, saltine cracker has more iron, vitamin B2, and folate.
  • Saltine cracker's daily need coverage for iron is 69% more.
  • Roti (Chapati) has 14 times more saturated fat than saltine cracker. Roti (Chapati) has 3.311g of saturated fat, while saltine cracker has 0.244g.
  • Saltine cracker has a higher glycemic index than roti (Chapati).

The food varieties used in the comparison are Bread, chapati or roti, whole wheat, commercially prepared, frozen and Crackers, saltines, fat-free, low-sodium.

Infographic

Roti (Chapati) vs Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +70.4%
Contains more CopperCopper +57.9%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +39.8%
Contains less SodiumSodium -64.9%
Contains more ManganeseManganese +174.3%
Contains more SeleniumSelenium +24.3%
Contains more IronIron +250.9%

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%
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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin EVitamin E +358.3%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +229.4%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B2Vitamin B2 +227.8%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin KVitamin K +48.5%
Contains more FolateFolate +175.6%
Contains more CholineCholine +151.3%
~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) Saltine cracker DV% diff.
Iron 2.2mg 7.72mg 69%
Manganese 1.747mg 0.637mg 48%
Vitamin B2 0.18mg 0.59mg 32%
Fiber 9.7g 2.7g 28%
Sodium 298mg 849mg 24%
Folate 45µg 124µg 20%
Vitamin B6 0.28mg 0.085mg 15%
Saturated fat 3.311g 0.244g 14%
Starch 33.67g 14%
Carbs 46.13g 82.3g 12%
Fats 9.2g 1.6g 12%
Copper 0.229mg 0.145mg 9%
Selenium 26.6µg 21.4µg 9%
Vitamin B3 4.61mg 5.714mg 7%
Magnesium 56mg 26mg 7%
Vitamin B1 0.45mg 0.518mg 6%
Phosphorus 158mg 113mg 6%
Zinc 1.54mg 0.94mg 5%
Protein 7.85g 10.5g 5%
Monounsaturated fat 2.091g 0.142g 5%
Calories 299kcal 393kcal 5%
Vitamin B5 0.56mg 0.39mg 3%
Vitamin E 0.55mg 0.12mg 3%
Potassium 196mg 115mg 2%
Choline 7.8mg 19.6mg 2%
Vitamin K 3.3µg 4.9µg 1%
Calcium 36mg 22mg 1%
Polyunsaturated fat 0.761g 0.685g 1%
Net carbs 36.43g 79.6g N/A
Sugar 2.93g 0.38g N/A
Trans fat 0.029g N/A
Tryptophan 0.138mg 0%
Threonine 0.287mg 0%
Isoleucine 0.378mg 0%
Leucine 0.716mg 0%
Lysine 0.29mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.514mg 0%
Valine 0.439mg 0%
Histidine 0.224mg 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
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more FatsFats +475%
Contains more WaterWater +942.1%
Contains more ProteinProtein +33.8%
Contains more CarbsCarbs +78.4%
Contains more OtherOther +58.3%

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
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +1372.5%
Contains less Sat. FatSaturated fat -92.6%
~equal in Polyunsaturated fat ~0.685g

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.