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

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A recap on differences between rye bread and roti (Chapati)

Rye bread has more folate, vitamin B2, iron, and selenium; however, roti (Chapati) is higher in manganese, vitamin B6, fiber, and vitamin B3.
Roti (Chapati) covers your daily manganese needs 40% more than rye bread.
Roti (Chapati) contains 2 times less folate than rye bread. Rye bread contains 110µg of folate, while roti (Chapati) contains 45µg.
Roti (Chapati) has less sodium.
The glycemic index of rye bread is higher.

Food varieties used in this article are Bread, rye 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.

Rye bread

Roti (Chapati)

Contains more CalciumCalcium	+102.8%
Contains more IronIron	+28.6%
Contains more SeleniumSelenium	+16.2%

Contains more MagnesiumMagnesium	+40%
Contains more PotassiumPotassium	+18.1%
Contains more CopperCopper	+23.1%
Contains more ZincZinc	+35.1%
Contains more PhosphorusPhosphorus	+26.4%
Contains less SodiumSodium	-50.6%
Contains more ManganeseManganese	+112%

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.

Rye bread

Roti (Chapati)

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+86.1%
Contains more FolateFolate	+144.4%
Contains more CholineCholine	+87.2%

Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin B3Vitamin B3	+21.2%
Contains more Vitamin B5Vitamin B5	+27.3%
Contains more Vitamin B6Vitamin B6	+273.3%
Contains more Vitamin KVitamin K	+175%

~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	0.824mg	1.747mg	40%
Vitamin B6	0.075mg	0.28mg	16%
Folate	110µg	45µg	16%
Fiber	5.8g	9.7g	16%
Starch		33.67g	14%
Sodium	603mg	298mg	13%
Vitamin B2	0.335mg	0.18mg	12%
Saturated fat	0.626g	3.311g	12%
Fats	3.3g	9.2g	9%
Selenium	30.9µg	26.6µg	8%
Iron	2.83mg	2.2mg	8%
Copper	0.186mg	0.229mg	5%
Phosphorus	125mg	158mg	5%
Vitamin B3	3.805mg	4.61mg	5%
Zinc	1.14mg	1.54mg	4%
Calcium	73mg	36mg	4%
Magnesium	40mg	56mg	4%
Vitamin K	1.2µg	3.3µg	2%
Monounsaturated fat	1.311g	2.091g	2%
Calories	259kcal	299kcal	2%
Vitamin B5	0.44mg	0.56mg	2%
Vitamin B1	0.434mg	0.45mg	1%
Vitamin E	0.33mg	0.55mg	1%
Protein	8.5g	7.85g	1%
Potassium	166mg	196mg	1%
Carbs	48.3g	46.13g	1%
Choline	14.6mg	7.8mg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	36.43g	N/A
Sugar	3.85g	2.93g	N/A
Trans fat		0.029g	N/A
Polyunsaturated fat	0.799g	0.761g	0%
Tryptophan	0.096mg		0%
Threonine	0.255mg		0%
Isoleucine	0.319mg		0%
Leucine	0.579mg		0%
Lysine	0.233mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.411mg		0%
Valine	0.379mg		0%
Histidine	0.182mg		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