Melba toast vs. Roti (Chapati) — In-Depth Nutrition Comparison
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A recap on differences between melba toast and roti (Chapati)
- Melba toast has more folate, iron, selenium, vitamin B2, and copper; however, roti (Chapati) is higher in manganese, vitamin B6, and fiber.
- Roti (Chapati) covers your daily manganese needs 27% more than melba toast.
- Roti (Chapati) contains 3 times less folate than melba toast. Melba toast contains 124µg of folate, while roti (Chapati) contains 45µg.
- Roti (Chapati) has less sodium.
- The glycemic index of melba toast is higher.
Food varieties used in this article are Crackers, melba toast, plain and Bread, chapati or roti, whole wheat, commercially prepared, frozen.
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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 | +158.3% |
| Contains more IronIron | +68.2% |
| Contains more CopperCopper | +26.2% |
| Contains more ZincZinc | +30.5% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains more SeleniumSelenium | +30.8% |
| Contains less SodiumSodium | -50.2% |
| Contains more ManganeseManganese | +54.6% |
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 | +51.7% |
| Contains more Vitamin B5Vitamin B5 | +23.8% |
| Contains more FolateFolate | +175.6% |
| Contains more CholineCholine | +153.8% |
| Contains more Vitamin EVitamin E | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more Vitamin B6Vitamin B6 | +185.7% |
| Contains more Vitamin KVitamin K | +266.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
| Contains more ProteinProtein | +54.1% |
| Contains more CarbsCarbs | +66.1% |
| Contains more OtherOther | +115.8% |
| Contains more FatsFats | +187.5% |
| Contains more WaterWater | +594.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.445 g
Monounsaturated fat:
Mono. Fat
0.782 g
Polyunsaturated fat:
Poly. Fat
1.282 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 | -86.6% |
| Contains more Poly. FatPolyunsaturated fat | +68.5% |
| Contains more Mono. FatMonounsaturated fat | +167.4% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.13mg | 1.747mg | 27% |
| Folate | 124µg | 45µg | 20% |
| Iron | 3.7mg | 2.2mg | 19% |
| Selenium | 34.8µg | 26.6µg | 15% |
| Fiber | 6.3g | 9.7g | 14% |
| Starch | 33.67g | 14% | |
| Vitamin B6 | 0.098mg | 0.28mg | 14% |
| Sodium | 598mg | 298mg | 13% |
| Saturated fat | 0.445g | 3.311g | 13% |
| Carbs | 76.6g | 46.13g | 10% |
| Protein | 12.1g | 7.85g | 9% |
| Fats | 3.2g | 9.2g | 9% |
| Copper | 0.289mg | 0.229mg | 7% |
| Vitamin B2 | 0.273mg | 0.18mg | 7% |
| Calcium | 93mg | 36mg | 6% |
| Phosphorus | 196mg | 158mg | 5% |
| Calories | 390kcal | 299kcal | 5% |
| Zinc | 2.01mg | 1.54mg | 4% |
| Monounsaturated fat | 0.782g | 2.091g | 3% |
| Polyunsaturated fat | 1.282g | 0.761g | 3% |
| Vitamin B5 | 0.693mg | 0.56mg | 3% |
| Vitamin B3 | 4.113mg | 4.61mg | 3% |
| Vitamin B1 | 0.413mg | 0.45mg | 3% |
| Vitamin K | 0.9µg | 3.3µg | 2% |
| Choline | 19.8mg | 7.8mg | 2% |
| Vitamin E | 0.43mg | 0.55mg | 1% |
| Magnesium | 59mg | 56mg | 1% |
| Net carbs | 70.3g | 36.43g | N/A |
| Potassium | 202mg | 196mg | 0% |
| Sugar | 0.94g | 2.93g | N/A |
| Trans fat | 0.029g | N/A | |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.342mg | 0% | |
| Isoleucine | 0.462mg | 0% | |
| Leucine | 0.844mg | 0% | |
| Lysine | 0.28mg | 0% | |
| Methionine | 0.214mg | 0% | |
| Phenylalanine | 0.596mg | 0% | |
| Valine | 0.52mg | 0% | |
| Histidine | 0.261mg | 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
32%
30%
Minerals Daily Need Coverage Score
88%
75%
Comparison summary
Which food contains less Sodium?
Roti (Chapati) contains less Sodium (difference - 300mg)
Which food is lower in glycemic index?
Roti (Chapati) is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Melba toast is lower in Sugar (difference - 1.99g)
Which food is lower in Saturated fat?
Melba toast is lower in Saturated fat (difference - 2.866g)
Which food is richer in minerals?
Melba toast is relatively richer in minerals
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 ($)
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.