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Tostada shells vs. Roti (Chapati) — In-Depth Nutrition Comparison

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What are the differences between tostada shells and roti (Chapati)?

  • Roti (Chapati) is richer than tostada shells in manganese, selenium, vitamin B3, fiber, copper, iron, vitamin B1, and vitamin B5.
  • Roti (Chapati)'s daily need coverage for manganese is 60% more.
  • Tostada shells have 2 times more sodium than roti (Chapati). While tostada shells have 657mg of sodium, roti (Chapati) has only 298mg.

We used Tostada shells, corn and Bread, chapati or roti, whole wheat, commercially prepared, frozen types in this article.

Infographic

Tostada shells 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 17% 83% 76% 42% 68% 39% 228% 145%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +20.9%
Contains more PhosphorusPhosphorus +28.5%
Contains more IronIron +43.8%
Contains more CopperCopper +54.7%
Contains more ZincZinc +25.2%
Contains less SodiumSodium -54.6%
Contains more ManganeseManganese +381.3%
Contains more SeleniumSelenium +1109.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 113% 42% 86% 34% 65% 0% 8.3% 34% 4.3%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +196.8%
Contains more Vitamin B5Vitamin B5 +193.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
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 FatsFats +154.1%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +95.7%
Contains more ProteinProtein +27.6%
Contains more WaterWater +967.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
54% 34% 12%
Saturated fat: Sat. Fat 3.311 g
Monounsaturated fat: Mono. Fat 2.091 g
Polyunsaturated fat: Poly. Fat 0.761 g
Contains more Mono. FatMonounsaturated fat +245.1%
Contains more Poly. FatPolyunsaturated fat +988.7%
Contains less Sat. FatSaturated fat -52.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 55.4 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
92% 5%
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 +64.5%
Contains more SucroseSucrose +∞%
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.
Tostada shells Roti (Chapati)
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tostada shells Roti (Chapati) DV% diff.
Manganese 0.363mg 1.747mg 60%
Polyunsaturated fat 8.285g 0.761g 50%
Selenium 2.2µg 26.6µg 44%
Fats 23.38g 9.2g 22%
Vitamin B3 1.553mg 4.61mg 19%
Saturated fat 7.011g 3.311g 17%
Sodium 657mg 298mg 16%
Fiber 5.8g 9.7g 16%
Monounsaturated fat 7.217g 2.091g 13%
Folate 45µg 11%
Starch 55.4g 33.67g 9%
Calories 474kcal 299kcal 9%
Copper 0.148mg 0.229mg 9%
Iron 1.53mg 2.2mg 8%
Vitamin B1 0.353mg 0.45mg 8%
Vitamin B2 0.094mg 0.18mg 7%
Vitamin B5 0.191mg 0.56mg 7%
Phosphorus 203mg 158mg 6%
Carbs 64.43g 46.13g 6%
Vitamin B6 0.363mg 0.28mg 6%
Magnesium 76mg 56mg 5%
Vitamin E 0.55mg 4%
Calcium 76mg 36mg 4%
Zinc 1.23mg 1.54mg 3%
Vitamin K 3.3µg 3%
Protein 6.15g 7.85g 3%
Potassium 237mg 196mg 1%
Choline 7.8mg 1%
Net carbs 58.63g 36.43g N/A
Sugar 2.93g N/A
Trans fat 0.163g 0.029g N/A
Fructose 0.27g 0%
Omega-3 - ALA 0.124g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.72g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tostada shells Roti (Chapati)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Tostada shells
30%
Roti (Chapati)
Minerals Daily Need Coverage Score
47%
Tostada shells
75%
Roti (Chapati)

Comparison summary

Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Roti (Chapati)
Roti (Chapati) contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Roti (Chapati)
Roti (Chapati) is lower in Saturated fat (difference - 3.7g)
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 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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.