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  6. Zwieback vs. Roti (Chapati)

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

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Important differences between zwieback and roti (Chapati)

  • Zwieback has more vitamin E and folate; however, roti (Chapati) has more fiber, vitamin B3, vitamin B1, iron, vitamin B6, phosphorus, magnesium, and copper.
  • Roti (Chapati)'s daily need coverage for fiber is 29% more.
  • Zwieback has 4 times more vitamin E than roti (Chapati). Zwieback has 2.44mg of vitamin E, while roti (Chapati) has 0.55mg.

The food varieties used in the comparison are Zwieback and Bread, chapati or roti, whole wheat, commercially prepared, frozen.

Infographic

Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
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 PotassiumPotassium +55.6%
Contains less SodiumSodium -23.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +80%
Contains more IronIron +266.7%
Contains more CopperCopper +57.9%
Contains more ZincZinc +185.2%
Contains more PhosphorusPhosphorus +187.3%
~equal in Selenium ~26.6µg

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 0% 11% 0% 113% 42% 86% 34% 65% 0% 8.3% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +343.6%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more FolateFolate +93.3%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin KVitamin K +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.56mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Roti (Chapati) DV% diff.
Manganese 1.747mg 76%
Fiber 2.5g 9.7g 29%
Vitamin B3 1.319mg 4.61mg 21%
Iron 0.6mg 2.2mg 20%
Vitamin B1 0.208mg 0.45mg 20%
Phosphorus 55mg 158mg 15%
Vitamin B6 0.082mg 0.28mg 15%
Starch 33.67g 14%
Vitamin E 2.44mg 0.55mg 13%
Folate 87µg 45µg 11%
Magnesium 14mg 56mg 10%
Carbs 74.2g 46.13g 9%
Copper 0.145mg 0.229mg 9%
Zinc 0.54mg 1.54mg 9%
Polyunsaturated fat 2.073g 0.761g 9%
Calories 426kcal 299kcal 6%
Vitamin C 5.3mg 0mg 6%
Protein 10.1g 7.85g 5%
Vitamin B2 0.239mg 0.18mg 5%
Monounsaturated fat 4.244g 2.091g 5%
Selenium 28.7µg 26.6µg 4%
Saturated fat 2.525g 3.311g 4%
Cholesterol 8mg 0mg 3%
Potassium 305mg 196mg 3%
Sodium 227mg 298mg 3%
Calcium 20mg 36mg 2%
Vitamin A 16µg 0µg 2%
Vitamin K 0.9µg 3.3µg 2%
Fats 9.7g 9.2g 1%
Choline 10.7mg 7.8mg 1%
Net carbs 71.7g 36.43g N/A
Sugar 12.5g 2.93g N/A
Vitamin B5 0.537mg 0.56mg 0%
Trans fat 0.012g 0.029g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 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 ProteinProtein +28.7%
Contains more CarbsCarbs +60.8%
Contains more WaterWater +687.3%
~equal in Fats ~9.2g
~equal in Other ~1.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 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 less Sat. FatSaturated fat -23.7%
Contains more Mono. FatMonounsaturated fat +103%
Contains more Poly. FatPolyunsaturated fat +172.4%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.