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

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A recap on the 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.

Melba toast

Roti (Chapati)

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%

~equal in Magnesium ~56mg

~equal in Potassium ~196mg

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.

Melba toast

Roti (Chapati)

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.45mg

~equal in Vitamin B12 ~0µg

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