Graham cracker vs. Roti (Chapati) — In-Depth Nutrition Comparison
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How are graham cracker and roti (Chapati) different?
- Graham cracker is richer in iron, folate, vitamin B2, and vitamin K, while roti (Chapati) is higher in selenium, manganese, fiber, vitamin B1, and vitamin B6.
- Roti (Chapati) covers your daily need for selenium, 37% more than graham cracker.
- Graham cracker contains 4 times more vitamin K than roti (Chapati). Graham cracker contains 14.3µg of vitamin K, while roti (Chapati) contains 3.3µg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than roti (Chapati) (45).
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, chapati or roti, whole wheat, commercially prepared, frozen types were used in this article.
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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.
| Contains more CalciumCalcium | +113.9% |
| Contains more IronIron | +71.8% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more CopperCopper | +34.7% |
| Contains more ZincZinc | +60.4% |
| Contains less SodiumSodium | -35.1% |
| Contains more ManganeseManganese | +71.4% |
| Contains more SeleniumSelenium | +322.2% |
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.
| Contains more Vitamin EVitamin E | +174.5% |
| Contains more Vitamin B2Vitamin B2 | +76.1% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more FolateFolate | +102.2% |
| Contains more Vitamin B1Vitamin B1 | +69.8% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more CholineCholine | +32.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
| Contains more FatsFats | +15.2% |
| Contains more CarbsCarbs | +68.4% |
| Contains more OtherOther | +19.4% |
| Contains more ProteinProtein | +17.3% |
| Contains more WaterWater | +945.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
3.311 g
Monounsaturated fat:
Mono. Fat
2.091 g
Polyunsaturated fat:
Poly. Fat
0.761 g
| Contains less Sat. FatSaturated fat | -50.7% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +608% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more StarchStarch | +38.3% |
| Contains more SucroseSucrose | +5605% |
| Contains more GlucoseGlucose | +246.7% |
| Contains more FructoseFructose | +266.7% |
| Contains more MaltoseMaltose | +∞% |
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 6.3µg | 26.6µg | 37% |
| Manganese | 1.019mg | 1.747mg | 32% |
| Polyunsaturated fat | 5.388g | 0.761g | 31% |
| Fiber | 3.4g | 9.7g | 25% |
| Iron | 3.78mg | 2.2mg | 20% |
| Vitamin B1 | 0.265mg | 0.45mg | 15% |
| Folate | 91µg | 45µg | 12% |
| Carbs | 77.66g | 46.13g | 11% |
| Vitamin B2 | 0.317mg | 0.18mg | 11% |
| Vitamin B6 | 0.156mg | 0.28mg | 10% |
| Vitamin K | 14.3µg | 3.3µg | 9% |
| Saturated fat | 1.633g | 3.311g | 8% |
| Sodium | 459mg | 298mg | 7% |
| Calories | 430kcal | 299kcal | 7% |
| Copper | 0.17mg | 0.229mg | 7% |
| Vitamin E | 1.51mg | 0.55mg | 6% |
| Zinc | 0.96mg | 1.54mg | 5% |
| Starch | 46.56g | 33.67g | 5% |
| Phosphorus | 185mg | 158mg | 4% |
| Calcium | 77mg | 36mg | 4% |
| Magnesium | 40mg | 56mg | 4% |
| Vitamin B5 | 0.42mg | 0.56mg | 3% |
| Protein | 6.69g | 7.85g | 2% |
| Fats | 10.6g | 9.2g | 2% |
| Vitamin B3 | 4.439mg | 4.61mg | 1% |
| Potassium | 170mg | 196mg | 1% |
| Monounsaturated fat | 2.509g | 2.091g | 1% |
| Fructose | 0.99g | 0.27g | 1% |
| Net carbs | 74.26g | 36.43g | N/A |
| Sugar | 24.85g | 2.93g | N/A |
| Trans fat | 0.055g | 0.029g | N/A |
| Choline | 5.9mg | 7.8mg | 0% |
| Omega-3 - ALA | 0.599g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.003g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 0.72g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
30%
Minerals Daily Need Coverage Score
60%
75%
Comparison summary
Which food is lower in Sugar?
Roti (Chapati) is lower in Sugar (difference - 21.92g)
Which food contains less Sodium?
Roti (Chapati) contains less Sodium (difference - 161mg)
Which food is lower in glycemic index?
Roti (Chapati) is lower in glycemic index (difference - 29)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.678g)
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 minerals?
?
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.
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.