Saltine cracker vs. Roti (Chapati) — In-Depth Nutrition Comparison

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Important differences between saltine cracker and roti (Chapati)

Saltine cracker has more iron, vitamin B2, folate, and carbs; however, roti (Chapati) has more manganese, fiber, vitamin B6, and fats.
Saltine cracker's daily need coverage for iron is 69% more.
Saltine cracker has 3 times more vitamin B2 than roti (Chapati). Saltine cracker has 0.59mg of vitamin B2, while roti (Chapati) has 0.18mg.
Roti (Chapati) is lower in sodium.
Saltine cracker has a higher glycemic index than roti (Chapati).

The food varieties used in the comparison are Crackers, saltines, fat-free, low-sodium and Bread, chapati or roti, whole wheat, commercially prepared, frozen.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Saltine cracker

Roti (Chapati)

Contains more IronIron

+250.9%

Contains more MagnesiumMagnesium	+115.4%
Contains more CalciumCalcium	+63.6%
Contains more PotassiumPotassium	+70.4%
Contains more CopperCopper	+57.9%
Contains more ZincZinc	+63.8%
Contains more PhosphorusPhosphorus	+39.8%
Contains less SodiumSodium	-64.9%
Contains more ManganeseManganese	+174.3%
Contains more SeleniumSelenium	+24.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Saltine cracker

Roti (Chapati)

Contains more Vitamin B1Vitamin B1	+15.1%
Contains more Vitamin B2Vitamin B2	+227.8%
Contains more Vitamin B3Vitamin B3	+23.9%
Contains more Vitamin KVitamin K	+48.5%
Contains more FolateFolate	+175.6%

Contains more Vitamin EVitamin E	+358.3%
Contains more Vitamin B5Vitamin B5	+43.6%
Contains more Vitamin B6Vitamin B6	+229.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	7.72mg	2.2mg	69%
Manganese	0.637mg	1.747mg	48%
Vitamin B2	0.59mg	0.18mg	32%
Fiber	2.7g	9.7g	28%
Sodium	849mg	298mg	24%
Folate	124µg	45µg	20%
Vitamin B6	0.085mg	0.28mg	15%
Starch		33.67g	14%
Saturated fat	0.244g	3.311g	14%
Fats	1.6g	9.2g	12%
Carbs	82.3g	46.13g	12%
Copper	0.145mg	0.229mg	9%
Selenium	21.4µg	26.6µg	9%
Magnesium	26mg	56mg	7%
Vitamin B3	5.714mg	4.61mg	7%
Phosphorus	113mg	158mg	6%
Vitamin B1	0.518mg	0.45mg	6%
Calories	393kcal	299kcal	5%
Protein	10.5g	7.85g	5%
Zinc	0.94mg	1.54mg	5%
Monounsaturated fat	0.142g	2.091g	5%
Omega-6 (Linoleic acid)		0.72g	4%
Vitamin E	0.12mg	0.55mg	3%
Vitamin B5	0.39mg	0.56mg	3%
Potassium	115mg	196mg	2%
Choline	19.6mg	7.8mg	2%
Omega-3 (ALA)		0.027g	2%
Calcium	22mg	36mg	1%
Vitamin K	4.9µg	3.3µg	1%
Polyunsaturated fat	0.685g	0.761g	1%
Protein per 100 calories	2.7g	2.6g	N/A
Calories per 10 g protein	374kcal	381kcal	N/A
Weight per 100 calories	25g	33g	N/A
Unsaturated / Saturated Fat ratio	3.4	0.86	N/A
Net carbs	79.6g	36.43g	N/A
Sugar	0.38g	2.93g	N/A
Trans fat		0.029g	N/A
Tryptophan	0.138mg		0%
Threonine	0.287mg		0%
Isoleucine	0.378mg		0%
Leucine	0.716mg		0%
Lysine	0.29mg		0%
Methionine	0.18mg		0%
Phenylalanine	0.514mg		0%
Valine	0.439mg		0%
Histidine	0.224mg		0%
Fructose		0.27g	0%
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A