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  6. Roti (Chapati) vs. Zwieback

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

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Important differences between roti (Chapati) and zwieback

  • Roti (Chapati) has more fiber, vitamin B3, vitamin B1, iron, vitamin B6, phosphorus, magnesium, and copper; however, zwieback has more vitamin E and folate.
  • Roti (Chapati)'s daily need coverage for fiber is 29% more.
  • Roti (Chapati) has 4 times more magnesium than zwieback. Roti (Chapati) has 56mg of magnesium, while zwieback has 14mg.

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

Infographic

Roti (Chapati) vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +80%
Contains more IronIron +266.7%
Contains more CopperCopper +57.9%
Contains more ZincZinc +185.2%
Contains more PhosphorusPhosphorus +187.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +55.6%
Contains less SodiumSodium -23.8%
~equal in Selenium ~28.7µg

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 0% 0% 11% 0% 113% 42% 86% 34% 65% 0% 8.3% 34%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin KVitamin K +266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +343.6%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.537mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Roti (Chapati) Zwieback DV% diff.
Manganese 1.747mg 76%
Fiber 9.7g 2.5g 29%
Vitamin B3 4.61mg 1.319mg 21%
Iron 2.2mg 0.6mg 20%
Vitamin B1 0.45mg 0.208mg 20%
Phosphorus 158mg 55mg 15%
Vitamin B6 0.28mg 0.082mg 15%
Starch 33.67g 14%
Vitamin E 0.55mg 2.44mg 13%
Folate 45µg 87µg 11%
Magnesium 56mg 14mg 10%
Carbs 46.13g 74.2g 9%
Copper 0.229mg 0.145mg 9%
Zinc 1.54mg 0.54mg 9%
Polyunsaturated fat 0.761g 2.073g 9%
Calories 299kcal 426kcal 6%
Vitamin C 0mg 5.3mg 6%
Protein 7.85g 10.1g 5%
Vitamin B2 0.18mg 0.239mg 5%
Monounsaturated fat 2.091g 4.244g 5%
Selenium 26.6µg 28.7µg 4%
Saturated fat 3.311g 2.525g 4%
Cholesterol 0mg 8mg 3%
Potassium 196mg 305mg 3%
Sodium 298mg 227mg 3%
Calcium 36mg 20mg 2%
Vitamin A 0µg 16µg 2%
Vitamin K 3.3µg 0.9µg 2%
Fats 9.2g 9.7g 1%
Choline 7.8mg 10.7mg 1%
Net carbs 36.43g 71.7g N/A
Sugar 2.93g 12.5g N/A
Vitamin B5 0.56mg 0.537mg 0%
Trans fat 0.029g 0.012g N/A
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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +687.3%
Contains more ProteinProtein +28.7%
Contains more CarbsCarbs +60.8%
~equal in Fats ~9.7g
~equal in Other ~1.5g

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -23.7%
Contains more Mono. FatMonounsaturated fat +103%
Contains more Poly. FatPolyunsaturated fat +172.4%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.