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  6. Pumpernickel bread vs. Roti (Chapati)

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

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How are Pumpernickel bread and Roti (Chapati) different?

  • Pumpernickel bread is higher in Folate, Vitamin B2, and Iron, however, Roti (Chapati) is richer in Manganese, Fiber, Vitamin B6, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Manganese from Roti (Chapati) is 19% higher.
  • Pumpernickel bread contains 2 times more Folate than Roti (Chapati). While Pumpernickel bread contains 93µg of Folate, Roti (Chapati) contains only 45µg.
  • Roti (Chapati) has less Sodium.

Bread, pumpernickel and Bread, chapati or roti, whole wheat, commercially prepared, frozen are the varieties used in this article.

Infographic

Pumpernickel bread 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.
Pumpernickel bread
Pumpernickel bread
5
:
5
Roti (Chapati)
Roti (Chapati)
Contains more Calcium +88.9%
Contains more Iron +30.5%
Contains more Phosphorus +12.7%
Contains more Copper +25.3%
Contains less Sodium -50%
Contains more Manganese +33.9%
Equal in Magnesium - 56
Equal in Potassium - 196
Equal in Zinc - 1.54
Equal in Selenium - 26.6
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Roti (Chapati)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 83% 40% 68% 18% 39% 43% 77% 228% 146%
Contains more Calcium +88.9%
Contains more Iron +30.5%
Contains more Phosphorus +12.7%
Contains more Copper +25.3%
Contains less Sodium -50%
Contains more Manganese +33.9%
Equal in Magnesium - 56
Equal in Potassium - 196
Equal in Zinc - 1.54
Equal in Selenium - 26.6

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.
Pumpernickel bread
Pumpernickel bread
2
:
6
Roti (Chapati)
Roti (Chapati)
Contains more Vitamin B2 +69.4%
Contains more Folate +106.7%
Contains more Vitamin E +31%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +122.2%
Contains more Vitamin K +312.5%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
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 +69.4%
Contains more Folate +106.7%
Contains more Vitamin E +31%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +122.2%
Contains more Vitamin K +312.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
4
:
1
Roti (Chapati)
Roti (Chapati)
Contains more Protein +10.8%
Contains more Other +101.4%
Contains more Fats +196.8%
Equal in Protein - 7.85
Equal in Carbs - 46.13
Equal in Water - 35.43
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 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 +10.8%
Contains more Other +101.4%
Contains more Fats +196.8%
Equal in Protein - 7.85
Equal in Carbs - 46.13
Equal in Water - 35.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
1
Roti (Chapati)
Roti (Chapati)
Contains less Saturated Fat -86.8%
Contains more Polyunsaturated fat +62.5%
Contains more Monounsaturated Fat +124.4%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 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 -86.8%
Contains more Polyunsaturated fat +62.5%
Contains more Monounsaturated Fat +124.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Roti (Chapati) Opinion
Net carbs 41g 36.43g Pumpernickel bread
Protein 8.7g 7.85g Pumpernickel bread
Fats 3.1g 9.2g Roti (Chapati)
Carbs 47.5g 46.13g Pumpernickel bread
Calories 250kcal 299kcal Roti (Chapati)
Starch 33.67g Roti (Chapati)
Fructose 0.27g Roti (Chapati)
Sugar 0.53g 2.93g Pumpernickel bread
Fiber 6.5g 9.7g Roti (Chapati)
Calcium 68mg 36mg Pumpernickel bread
Iron 2.87mg 2.2mg Pumpernickel bread
Magnesium 54mg 56mg Roti (Chapati)
Phosphorus 178mg 158mg Pumpernickel bread
Potassium 208mg 196mg Pumpernickel bread
Sodium 596mg 298mg Roti (Chapati)
Zinc 1.48mg 1.54mg Roti (Chapati)
Copper 0.287mg 0.229mg Pumpernickel bread
Manganese 1.305mg 1.747mg Roti (Chapati)
Selenium 24.5µg 26.6µg Roti (Chapati)
Vitamin E 0.42mg 0.55mg Roti (Chapati)
Vitamin B1 0.327mg 0.45mg Roti (Chapati)
Vitamin B2 0.305mg 0.18mg Pumpernickel bread
Vitamin B3 3.091mg 4.61mg Roti (Chapati)
Vitamin B5 0.404mg 0.56mg Roti (Chapati)
Vitamin B6 0.126mg 0.28mg Roti (Chapati)
Folate 93µg 45µg Pumpernickel bread
Vitamin K 0.8µg 3.3µg Roti (Chapati)
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Trans Fat 0.029g Pumpernickel bread
Saturated Fat 0.437g 3.311g Pumpernickel bread
Monounsaturated Fat 0.932g 2.091g Roti (Chapati)
Polyunsaturated fat 1.237g 0.761g Pumpernickel bread
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
Pumpernickel bread 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
29%
Pumpernickel bread
33%
Roti (Chapati)
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
75%
Roti (Chapati)

Comparison summary

Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 298mg)
Which food is lower in glycemic index?
Roti (Chapati)
Roti (Chapati) is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Roti (Chapati)
Roti (Chapati) is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.874g)
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 ($)
Which food is richer in minerals?
?
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.

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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.