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Murray Vanilla Wafers vs. Roti (Chapati) — In-Depth Nutrition Comparison

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How are Murray Vanilla Wafers and Roti (Chapati) different?

  • Murray Vanilla Wafers are richer in Folate, Polyunsaturated fat, and Monounsaturated Fat, while Roti (Chapati) is higher in Fiber, Phosphorus, and Vitamin B3.
  • Roti (Chapati) covers your daily need of Fiber 33% more than Murray Vanilla Wafers.
  • Murray Vanilla Wafers contain 11 times more Sugar than Roti (Chapati). Murray Vanilla Wafers contain 31.5g of Sugar, while Roti (Chapati) contains 2.93g.

MURRAY, Vanilla Wafer and Bread, chapati or roti, whole wheat, commercially prepared, frozen types were used in this article.

Infographic

Murray Vanilla Wafers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 17% 83% 76% 42% 68% 39% 228% 145%
Contains more PotassiumPotassium +133.3%
Contains more PhosphorusPhosphorus +276.2%
Contains less SodiumSodium -25.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 113% 42% 86% 34% 65% 0% 8.3% 34% 4.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more FolateFolate +95.6%
Contains more Vitamin B3Vitamin B3 +77.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.45mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
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 FatsFats +89.1%
Contains more CarbsCarbs +58%
Contains more OtherOther +15.1%
Contains more ProteinProtein +96.3%
Contains more WaterWater +764.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated Fat: Sat. Fat 5.7 g
Monounsaturated Fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
54% 34% 12%
Saturated Fat: Sat. Fat 3.311 g
Monounsaturated Fat: Mono. Fat 2.091 g
Polyunsaturated fat: Poly. Fat 0.761 g
Contains more Mono. FatMonounsaturated Fat +86.5%
Contains more Poly. FatPolyunsaturated fat +767.3%
Contains less Sat. FatSaturated Fat -41.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Roti (Chapati) Opinion
Calories 461kcal 299kcal Murray Vanilla Wafers
Protein 4g 7.85g Roti (Chapati)
Fats 17.4g 9.2g Murray Vanilla Wafers
Net carbs 71.5g 36.43g Murray Vanilla Wafers
Carbs 72.9g 46.13g Murray Vanilla Wafers
Cholesterol 1mg 0mg Roti (Chapati)
Magnesium 56mg Roti (Chapati)
Calcium 36mg Roti (Chapati)
Potassium 84mg 196mg Roti (Chapati)
Iron 2.2mg Roti (Chapati)
Sugar 31.5g 2.93g Roti (Chapati)
Fiber 1.4g 9.7g Roti (Chapati)
Copper 0.229mg Roti (Chapati)
Zinc 1.54mg Roti (Chapati)
Starch 33.67g Roti (Chapati)
Phosphorus 42mg 158mg Roti (Chapati)
Sodium 401mg 298mg Roti (Chapati)
Vitamin E 0.55mg Roti (Chapati)
Manganese 1.747mg Roti (Chapati)
Selenium 26.6µg Roti (Chapati)
Vitamin B1 0.42mg 0.45mg Roti (Chapati)
Vitamin B2 0.23mg 0.18mg Murray Vanilla Wafers
Vitamin B3 2.6mg 4.61mg Roti (Chapati)
Vitamin B5 0.56mg Roti (Chapati)
Vitamin B6 0.28mg Roti (Chapati)
Vitamin K 3.3µg Roti (Chapati)
Folate 88µg 45µg Murray Vanilla Wafers
Trans Fat 0.25g 0.029g Roti (Chapati)
Choline 7.8mg Roti (Chapati)
Saturated Fat 5.7g 3.311g Roti (Chapati)
Monounsaturated Fat 3.9g 2.091g Murray Vanilla Wafers
Polyunsaturated fat 6.6g 0.761g Murray Vanilla Wafers
Fructose 0.27g Roti (Chapati)
Omega-3 - ALA 0.027g Roti (Chapati)
Omega-3 - Eicosatrienoic acid 0.002g Roti (Chapati)
Omega-6 - Gamma-linoleic acid 0.003g Roti (Chapati)
Omega-6 - Linoleic acid 0.72g Roti (Chapati)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Murray Vanilla Wafers Roti (Chapati)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Murray Vanilla Wafers
30%
Roti (Chapati)
Minerals Daily Need Coverage Score
8%
Murray Vanilla Wafers
75%
Roti (Chapati)

Comparison summary

Which food is lower in Cholesterol?
Roti (Chapati)
Roti (Chapati) is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Roti (Chapati)
Roti (Chapati) is lower in Sugar (difference - 28.57g)
Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Roti (Chapati)
Roti (Chapati) is lower in Saturated Fat (difference - 2.389g)
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 glycemic index?
Murray Vanilla Wafers
Murray Vanilla Wafers is lower in glycemic index (difference - 45)
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. 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.