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

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How are pumpernickel bread and roti (Chapati) different?

Pumpernickel bread is higher in folate and vitamin B2; however, roti (Chapati) is richer in manganese, fiber, vitamin B6, vitamin B1, vitamin B3, and fats.
Daily need coverage for manganese for roti (Chapati) is 19% higher.
Pumpernickel bread contains 2 times more folate than roti (Chapati). While pumpernickel bread contains 93µg of folate, roti (Chapati) contains only 45µg.
Roti (Chapati) has less sodium.

Bread, pumpernickel and Bread, chapati or roti, whole wheat, commercially prepared, frozen are the varieties used in this article.

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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.

Pumpernickel bread

Roti (Chapati)

Contains more CalciumCalcium	+88.9%
Contains more IronIron	+30.5%
Contains more CopperCopper	+25.3%
Contains more PhosphorusPhosphorus	+12.7%

Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+33.9%

~equal in Magnesium ~56mg

~equal in Potassium ~196mg

~equal in Zinc ~1.54mg

~equal in Selenium ~26.6µg

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.

Pumpernickel bread

Roti (Chapati)

Contains more Vitamin B2Vitamin B2	+69.4%
Contains more FolateFolate	+106.7%

Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B1Vitamin B1	+37.6%
Contains more Vitamin B3Vitamin B3	+49.1%
Contains more Vitamin B5Vitamin B5	+38.6%
Contains more Vitamin B6Vitamin B6	+122.2%
Contains more Vitamin KVitamin K	+312.5%

~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.
Manganese	1.305mg	1.747mg	19%
Starch		33.67g	14%
Fiber	6.5g	9.7g	13%
Sodium	596mg	298mg	13%
Saturated fat	0.437g	3.311g	13%
Vitamin B6	0.126mg	0.28mg	12%
Folate	93µg	45µg	12%
Vitamin B1	0.327mg	0.45mg	10%
Vitamin B2	0.305mg	0.18mg	10%
Fats	3.1g	9.2g	9%
Vitamin B3	3.091mg	4.61mg	9%
Iron	2.87mg	2.2mg	8%
Copper	0.287mg	0.229mg	6%
Selenium	24.5µg	26.6µg	4%
Omega-6 (Linoleic acid)		0.72g	4%
Calcium	68mg	36mg	3%
Phosphorus	178mg	158mg	3%
Vitamin B5	0.404mg	0.56mg	3%
Monounsaturated fat	0.932g	2.091g	3%
Polyunsaturated fat	1.237g	0.761g	3%
Calories	250kcal	299kcal	2%
Protein	8.7g	7.85g	2%
Vitamin K	0.8µg	3.3µg	2%
Omega-3 (ALA)		0.027g	2%
Zinc	1.48mg	1.54mg	1%
Vitamin E	0.42mg	0.55mg	1%
Choline	14.6mg	7.8mg	1%
Protein per 100 calories	3.5g	2.6g	N/A
Calories per 10 g protein	287kcal	381kcal	N/A
Weight per 100 calories	40g	33g	N/A
Unsaturated / Saturated Fat ratio	5	0.86	N/A
Net carbs	41g	36.43g	N/A
Carbs	47.5g	46.13g	0%
Magnesium	54mg	56mg	0%
Potassium	208mg	196mg	0%
Sugar	0.53g	2.93g	N/A
Trans fat		0.029g	N/A
Tryptophan	0.097mg		0%
Threonine	0.267mg		0%
Isoleucine	0.334mg		0%
Leucine	0.602mg		0%
Lysine	0.248mg		0%
Methionine	0.155mg		0%
Phenylalanine	0.422mg		0%
Valine	0.396mg		0%
Histidine	0.196mg		0%
Fructose		0.27g	0%
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A