Brown rice vs. Roti (Chapati) — In-Depth Nutrition Comparison
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Important differences between brown rice and roti (Chapati)
- Brown rice has less selenium, manganese, fiber, vitamin B1, iron, copper, vitamin B3, and vitamin B6.
- Roti (Chapati)'s daily need coverage for selenium is 38% more.
- Brown rice is lower in saturated Fat.
- Brown rice has a higher glycemic index than roti (Chapati).
The food varieties used in the comparison are Rice, brown, long-grain, cooked and Bread, chapati or roti, whole wheat, commercially prepared, frozen.
Infographic
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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 less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +43.6% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +127.9% |
| Contains more IronIron | +292.9% |
| Contains more CopperCopper | +116% |
| Contains more ZincZinc | +116.9% |
| Contains more PhosphorusPhosphorus | +53.4% |
| Contains more ManganeseManganese | +79.4% |
| Contains more SeleniumSelenium | +358.6% |
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 CholineCholine | +17.9% |
| Contains more Vitamin EVitamin E | +223.5% |
| Contains more Vitamin B1Vitamin B1 | +152.8% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +127.6% |
| Contains more Vitamin KVitamin K | +1550% |
| Contains more FolateFolate | +400% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
7.85 g
Fats:
9.2 g
Carbs:
46.13 g
Water:
35.43 g
Other:
1.39 g
| Contains more WaterWater | +98.3% |
| Contains more ProteinProtein | +186.5% |
| Contains more FatsFats | +848.5% |
| Contains more CarbsCarbs | +80.3% |
| Contains more OtherOther | +215.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +466.7% |
| Contains more Poly. FatPolyunsaturated fat | +107.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
33.67 g
Sucrose:
0.4 g
Glucose:
0.3 g
Fructose:
0.27 g
Lactose:
0 g
Maltose:
1.97 g
Galactose:
0 g
| Contains more StarchStarch | +35.8% |
| Contains more SucroseSucrose | +66.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 123kcal | 299kcal |
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| Protein | 2.74g | 7.85g |
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| Fats | 0.97g | 9.2g |
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| Net carbs | 23.98g | 36.43g |
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| Carbs | 25.58g | 46.13g |
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| Magnesium | 39mg | 56mg |
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| Calcium | 3mg | 36mg |
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| Potassium | 86mg | 196mg |
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| Iron | 0.56mg | 2.2mg |
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| Sugar | 0.24g | 2.93g |
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| Fiber | 1.6g | 9.7g |
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| Copper | 0.106mg | 0.229mg |
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| Zinc | 0.71mg | 1.54mg |
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| Starch | 24.79g | 33.67g |
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| Phosphorus | 103mg | 158mg |
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| Sodium | 4mg | 298mg |
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| Vitamin E | 0.17mg | 0.55mg |
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| Manganese | 0.974mg | 1.747mg |
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| Selenium | 5.8µg | 26.6µg |
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| Vitamin B1 | 0.178mg | 0.45mg |
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| Vitamin B2 | 0.069mg | 0.18mg |
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| Vitamin B3 | 2.561mg | 4.61mg |
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| Vitamin B5 | 0.38mg | 0.56mg |
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| Vitamin B6 | 0.123mg | 0.28mg |
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| Vitamin K | 0.2µg | 3.3µg |
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| Folate | 9µg | 45µg |
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| Trans Fat | 0g | 0.029g |
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| Choline | 9.2mg | 7.8mg |
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| Saturated Fat | 0.26g | 3.311g |
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| Monounsaturated fat | 0.369g | 2.091g |
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| Polyunsaturated fat | 0.366g | 0.761g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Fructose | 0g | 0.27g |
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| Omega-3 - ALA | 0.011g | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.003g |
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| Omega-6 - Linoleic acid | 0.355g | 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
13%
30%
Minerals Daily Need Coverage Score
32%
75%
Comparison summary
Which food is lower in glycemic index?
Roti (Chapati) is lower in glycemic index (difference - 21)
Which food is cheaper?
Roti (Chapati) is cheaper (difference - $2)
Which food is richer in minerals?
Roti (Chapati) is relatively richer in minerals
Which food is richer in vitamins?
Roti (Chapati) is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 3.051g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)