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

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The main differences between roti (Chapati) and white bread

  • Roti (Chapati) is richer in manganese, fiber, vitamin B6, copper, phosphorus, and selenium, yet white bread is richer in iron, folate, and calcium.
  • Daily need coverage for manganese for roti (Chapati) is 53% higher.
  • Roti (Chapati) contains 5 times more saturated fat than white bread. Roti (Chapati) contains 3.311g of saturated fat, while white bread contains 0.698g.
  • Roti (Chapati) has a lower glycemic index than white bread.

Food types used in this article are Bread, chapati or roti, whole wheat, commercially prepared, frozen and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Roti (Chapati) vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +143.5%
Contains more PotassiumPotassium +55.6%
Contains more CopperCopper +126.7%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +61.2%
Contains less SodiumSodium -39.2%
Contains more ManganeseManganese +225.9%
Contains more SeleniumSelenium +20.9%
Contains more CalciumCalcium +300%
Contains more IronIron +64.1%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +221.8%
Contains more Vitamin KVitamin K +1550%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +35%
Contains more FolateFolate +146.7%
Contains more CholineCholine +87.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B12 ~0µg

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% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +176.3%
Contains more ProteinProtein +12.7%
Contains more OtherOther +42.4%
~equal in Carbs ~49.42g
~equal in Water ~36.42g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +249.1%
Contains less Sat. FatSaturated fat -78.9%
Contains more Poly. FatPolyunsaturated fat +110.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
92% 5%
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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +18%
Contains more StarchStarch +10.4%
Contains more GlucoseGlucose +423.3%
Contains more FructoseFructose +800%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roti (Chapati) White bread
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roti (Chapati) White bread DV% diff.
Manganese 1.747mg 0.536mg 53%
Fiber 9.7g 2.7g 28%
Iron 2.2mg 3.61mg 18%
Folate 45µg 111µg 17%
Vitamin B6 0.28mg 0.087mg 15%
Copper 0.229mg 0.101mg 14%
Saturated fat 3.311g 0.698g 12%
Calcium 36mg 144mg 11%
Phosphorus 158mg 98mg 9%
Fats 9.2g 3.33g 9%
Magnesium 56mg 23mg 8%
Sodium 298mg 490mg 8%
Selenium 26.6µg 22µg 8%
Zinc 1.54mg 0.74mg 7%
Vitamin B1 0.45mg 0.533mg 7%
Polyunsaturated fat 0.761g 1.602g 6%
Vitamin B2 0.18mg 0.243mg 5%
Monounsaturated fat 2.091g 0.599g 4%
Fructose 0.27g 2.43g 3%
Vitamin K 3.3µg 0.2µg 3%
Calories 299kcal 266kcal 2%
Potassium 196mg 126mg 2%
Protein 7.85g 8.85g 2%
Vitamin E 0.55mg 0.22mg 2%
Choline 7.8mg 14.6mg 1%
Carbs 46.13g 49.42g 1%
Vitamin B3 4.61mg 4.78mg 1%
Starch 33.67g 37.17g 1%
Net carbs 36.43g 46.72g N/A
Sugar 2.93g 5.67g N/A
Vitamin B5 0.56mg 0.536mg 0%
Trans fat 0.029g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.027g 0.166g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.72g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roti (Chapati) White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Roti (Chapati)
33%
White bread
Minerals Daily Need Coverage Score
75%
Roti (Chapati)
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 2.613g)
Which food is lower in Sugar?
Roti (Chapati)
Roti (Chapati) is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 192mg)
Which food is lower in glycemic index?
Roti (Chapati)
Roti (Chapati) is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Roti (Chapati)
Roti (Chapati) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.