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  6. Matzo vs. Roti (Chapati)

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

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Important differences between Matzo and Roti (Chapati)

  • Matzo has more Selenium, Iron, and Vitamin B2, however, Roti (Chapati) has more Manganese, Fiber, Copper, Vitamin B6, and Phosphorus.
  • Roti (Chapati)'s daily need coverage for Manganese is 48% more.
  • Matzo has 2 times more Vitamin B2 than Roti (Chapati). Matzo has 0.291mg of Vitamin B2, while Roti (Chapati) has 0.18mg.
  • Matzo is lower in Saturated Fat.

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

Infographic

Matzo vs Roti (Chapati) 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.
Matzo
Matzo
3
:
7
Roti (Chapati)
Roti (Chapati)
Contains more Iron +43.6%
Contains less Sodium -100%
Contains more Selenium +38.7%
Contains more Calcium +176.9%
Contains more Magnesium +124%
Contains more Phosphorus +77.5%
Contains more Potassium +75%
Contains more Zinc +126.5%
Contains more Copper +281.7%
Contains more Manganese +168.8%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Roti (Chapati)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 83% 40% 68% 18% 39% 43% 77% 228% 146%
Contains more Iron +43.6%
Contains less Sodium -100%
Contains more Selenium +38.7%
Contains more Calcium +176.9%
Contains more Magnesium +124%
Contains more Phosphorus +77.5%
Contains more Potassium +75%
Contains more Zinc +126.5%
Contains more Copper +281.7%
Contains more Manganese +168.8%

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.
Matzo
Matzo
1
:
7
Roti (Chapati)
Roti (Chapati)
Contains more Vitamin B2 +61.7%
Contains more Vitamin E +816.7%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +143.5%
Contains more Folate +164.7%
Contains more Vitamin K +1000%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Roti (Chapati)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 0% 113% 42% 87% 34% 65% 34% 0% 9%
Contains more Vitamin B2 +61.7%
Contains more Vitamin E +816.7%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +143.5%
Contains more Folate +164.7%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Roti (Chapati)
Roti (Chapati)
Contains more Protein +27.4%
Contains more Carbs +81.4%
Contains more Fats +557.1%
Contains more Water +724%
Contains more Other +131.7%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Roti (Chapati)
8% 9% 46% 35%
Protein: 7.85 g
Fats: 9.2 g
Carbs: 46.13 g
Water: 35.43 g
Other: 1.39 g
Contains more Protein +27.4%
Contains more Carbs +81.4%
Contains more Fats +557.1%
Contains more Water +724%
Contains more Other +131.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Roti (Chapati)
Roti (Chapati)
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1546.5%
Contains more Polyunsaturated fat +26.2%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Roti (Chapati)
54% 34% 12%
Saturated Fat: 3.311 g
Monounsaturated Fat: 2.091 g
Polyunsaturated fat: 0.761 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1546.5%
Contains more Polyunsaturated fat +26.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Roti (Chapati) Opinion
Net carbs 80.7g 36.43g Matzo
Protein 10g 7.85g Matzo
Fats 1.4g 9.2g Roti (Chapati)
Carbs 83.7g 46.13g Matzo
Calories 395kcal 299kcal Matzo
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 0.29g 2.93g Matzo
Fiber 3g 9.7g Roti (Chapati)
Calcium 13mg 36mg Roti (Chapati)
Iron 3.16mg 2.2mg Matzo
Magnesium 25mg 56mg Roti (Chapati)
Phosphorus 89mg 158mg Roti (Chapati)
Potassium 112mg 196mg Roti (Chapati)
Sodium 0mg 298mg Matzo
Zinc 0.68mg 1.54mg Roti (Chapati)
Copper 0.06mg 0.229mg Roti (Chapati)
Manganese 0.65mg 1.747mg Roti (Chapati)
Selenium 36.9µg 26.6µg Matzo
Vitamin E 0.06mg 0.55mg Roti (Chapati)
Vitamin B1 0.387mg 0.45mg Roti (Chapati)
Vitamin B2 0.291mg 0.18mg Matzo
Vitamin B3 3.892mg 4.61mg Roti (Chapati)
Vitamin B5 0.443mg 0.56mg Roti (Chapati)
Vitamin B6 0.115mg 0.28mg Roti (Chapati)
Folate 17µg 45µg Roti (Chapati)
Vitamin K 0.3µg 3.3µg Roti (Chapati)
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Trans Fat 0.029g Matzo
Saturated Fat 0.226g 3.311g Matzo
Monounsaturated Fat 0.127g 2.091g Roti (Chapati)
Polyunsaturated fat 0.603g 0.761g Roti (Chapati)
Omega-6 - Linoleic acid 0.72g Roti (Chapati)
Omega-6 - Gamma-linoleic acid 0.003g Roti (Chapati)
Omega-3 - ALA 0.027g Roti (Chapati)
Omega-3 - Eicosatrienoic acid 0.002g Roti (Chapati)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Roti (Chapati)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Matzo
33%
Roti (Chapati)
Minerals Daily Need Coverage Score
51%
Matzo
75%
Roti (Chapati)

Comparison summary

Which food is richer in minerals?
Roti (Chapati)
Roti (Chapati) is relatively richer in minerals
Which food is richer in vitamins?
Roti (Chapati)
Roti (Chapati) is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 3.085g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 45)
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 ($)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Roti (Chapati) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174075/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.