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.
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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 | +88.9% |
| Contains more IronIron | +30.5% |
| Contains more CopperCopper | +25.3% |
| Contains more PhosphorusPhosphorus | +12.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +33.9% |
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 | +69.4% |
| Contains more FolateFolate | +106.7% |
| Contains more CholineCholine | +87.2% |
| Contains more Vitamin EVitamin E | +31% |
| Contains more Vitamin B1Vitamin B1 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +49.1% |
| Contains more Vitamin B5Vitamin B5 | +38.6% |
| Contains more Vitamin B6Vitamin B6 | +122.2% |
| Contains more Vitamin KVitamin K | +312.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
| Contains more OtherOther | +101.4% |
| Contains more FatsFats | +196.8% |
~equal in
Protein
~7.85g
~equal in
Carbs
~46.13g
~equal in
Water
~35.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.437 g
Monounsaturated Fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 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 | -86.8% |
| Contains more Poly. FatPolyunsaturated fat | +62.5% |
| Contains more Mono. FatMonounsaturated 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.
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 299kcal |
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| Protein | 8.7g | 7.85g |
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| Fats | 3.1g | 9.2g |
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| Net carbs | 41g | 36.43g |
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| Carbs | 47.5g | 46.13g |
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| Magnesium | 54mg | 56mg |
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| Calcium | 68mg | 36mg |
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| Potassium | 208mg | 196mg |
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| Iron | 2.87mg | 2.2mg |
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| Sugar | 0.53g | 2.93g |
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| Fiber | 6.5g | 9.7g |
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| Copper | 0.287mg | 0.229mg |
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| Zinc | 1.48mg | 1.54mg |
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| Starch | 33.67g |
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| Phosphorus | 178mg | 158mg |
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| Sodium | 596mg | 298mg |
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| Vitamin E | 0.42mg | 0.55mg |
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| Manganese | 1.305mg | 1.747mg |
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| Selenium | 24.5µg | 26.6µg |
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| Vitamin B1 | 0.327mg | 0.45mg |
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| Vitamin B2 | 0.305mg | 0.18mg |
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| Vitamin B3 | 3.091mg | 4.61mg |
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| Vitamin B5 | 0.404mg | 0.56mg |
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| Vitamin B6 | 0.126mg | 0.28mg |
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| Vitamin K | 0.8µg | 3.3µg |
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| Folate | 93µg | 45µg |
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| Trans Fat | 0.029g |
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| Choline | 14.6mg | 7.8mg |
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| Saturated Fat | 0.437g | 3.311g |
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| Monounsaturated Fat | 0.932g | 2.091g |
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| Polyunsaturated fat | 1.237g | 0.761g |
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| Tryptophan | 0.097mg |
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| Threonine | 0.267mg |
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| Isoleucine | 0.334mg |
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| Leucine | 0.602mg |
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| Lysine | 0.248mg |
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| Methionine | 0.155mg |
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| Phenylalanine | 0.422mg |
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| Valine | 0.396mg |
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| Histidine | 0.196mg |
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| Fructose | 0.27g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Linoleic acid | 0.72g |
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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
27%
30%
Minerals Daily Need Coverage Score
78%
75%
Comparison summary
Which food contains less Sodium?
Roti (Chapati) contains less Sodium (difference - 298mg)
Which food is lower in glycemic index?
Roti (Chapati) is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
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.
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.