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
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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 IronIron | +43.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +38.7% |
| Contains more MagnesiumMagnesium | +124% |
| Contains more CalciumCalcium | +176.9% |
| Contains more PotassiumPotassium | +75% |
| Contains more CopperCopper | +281.7% |
| Contains more ZincZinc | +126.5% |
| Contains more PhosphorusPhosphorus | +77.5% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B2Vitamin B2 | +61.7% |
| Contains more CholineCholine | +38.5% |
| Contains more Vitamin EVitamin E | +816.7% |
| Contains more Vitamin B1Vitamin B1 | +16.3% |
| Contains more Vitamin B3Vitamin B3 | +18.4% |
| Contains more Vitamin B5Vitamin B5 | +26.4% |
| Contains more Vitamin B6Vitamin B6 | +143.5% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +164.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
| Contains more ProteinProtein | +27.4% |
| Contains more CarbsCarbs | +81.4% |
| Contains more FatsFats | +557.1% |
| Contains more WaterWater | +724% |
| Contains more OtherOther | +131.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 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 | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +1546.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.65mg | 1.747mg | 48% |
| Fiber | 3g | 9.7g | 27% |
| Copper | 0.06mg | 0.229mg | 19% |
| Selenium | 36.9µg | 26.6µg | 19% |
| Saturated fat | 0.226g | 3.311g | 14% |
| Starch | 33.67g | 14% | |
| Carbs | 83.7g | 46.13g | 13% |
| Vitamin B6 | 0.115mg | 0.28mg | 13% |
| Sodium | 0mg | 298mg | 13% |
| Fats | 1.4g | 9.2g | 12% |
| Iron | 3.16mg | 2.2mg | 12% |
| Phosphorus | 89mg | 158mg | 10% |
| Vitamin B2 | 0.291mg | 0.18mg | 9% |
| Zinc | 0.68mg | 1.54mg | 8% |
| Magnesium | 25mg | 56mg | 7% |
| Folate | 17µg | 45µg | 7% |
| Vitamin B1 | 0.387mg | 0.45mg | 5% |
| Calories | 395kcal | 299kcal | 5% |
| Monounsaturated fat | 0.127g | 2.091g | 5% |
| Vitamin B3 | 3.892mg | 4.61mg | 4% |
| Protein | 10g | 7.85g | 4% |
| Vitamin E | 0.06mg | 0.55mg | 3% |
| Vitamin K | 0.3µg | 3.3µg | 3% |
| Vitamin B5 | 0.443mg | 0.56mg | 2% |
| Potassium | 112mg | 196mg | 2% |
| Calcium | 13mg | 36mg | 2% |
| Choline | 10.8mg | 7.8mg | 1% |
| Polyunsaturated fat | 0.603g | 0.761g | 1% |
| Net carbs | 80.7g | 36.43g | N/A |
| Sugar | 0.29g | 2.93g | N/A |
| Trans fat | 0.029g | N/A | |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 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 |
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
24%
30%
Minerals Daily Need Coverage Score
51%
75%
Comparison summary
Which food is richer in minerals?
Roti (Chapati) is relatively richer in minerals
Which food is richer in vitamins?
Roti (Chapati) is relatively richer in vitamins
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 3.085g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)