Roti Vs Rice – Which One Is Best & Healthy?

Roti Vs Rice – Which One Is Best & Healthy? Most of us have the same question.

An Indian meal is incomplete if it is without Rice or Roti or both. These staple elements are part of either of our breakfast, lunch or dinner or every one of the three.

Almost all of us having the same daily diet routine, but most of us are not having a clear idea about the nutrition facts and calories present in it.

So here is my try to provide you clear details about macro and micronutrients present in it.

FitnessYog Roti Vs Rice


Nutritional Facts:

Here I am going to provide you nutritional facts about white rice and whole wheat roti (not the refined wheat flour i.e. maida).

  • Both foods contain almost similar values in terms of carbohydrates & calories. But there is the only difference in nutritional value of whole wheat roti which contains more of Protein and fibers compare to rice.
  • Rice is very easy to digest compared to Chapati because it contains fiber present in it and it takes time to digest, which makes you full for a longer time and it will help in weight loss.
  • I have mentioned below the major nutrition components from Whole Wheat Roti and White Rice.

Fiber Values

Daily requirement                                    

  • The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old for each day.


  • Fibers can help to protect you from heart disease, lower your cholesterol level and prevent constipation.


  • Rice & Chapati contains both folate, niacin present in it but proportion varies.

Folate & Niacin (it’s a B-vitamin)

Daily requirement

  • For healthy adult each day
  • Folate (320 to 400) micrograms.
  • Niacin (14-16) milligrams.


  • Decrease risk of birth defects
  • Lower risk of depression
  • Maintaining a healthy heart
  • Niacin supports the normal function of your digestive system and promotes healthy skin and nerves.


  • Each serving of Whole Wheat Roti gives you calcium, phosphorus, iron, and potassium, whereas white cooked rice provides you the same amount of iron but less phosphorus, potassium, and magnesium.

Complete Nutritional value for Whole Wheat Roti & Cooked White rice.

Daily value Daily value
NUTRIENTS 100 gm of Wheat Roti 100 gm Cooked rice
Energy 299 kcal 130 kcal
Total fat 9.2 g 0.19 g
Carbohydrates 46.13 gr 28.73 gr
Cholesterol 0 mg 0 mg
Sodium 298 mg 0 mg
Water 35.43 mg 68.53 mg
Protein 7.85 g 2.36 g
Vitamin A
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E 0.55 mg
Vitamin K 3.3 mg
Vitamin B-1 0.45 µg 0.16 µg
Vitamin B-2 0.18 mg 0.01 mg
Vitamin B-3 4.61 mg 1.49 mg
Vitamin B-5 0.56 mg 0.39 mg
Vitamin B-9 45 mg 59 mg
Calcium 36 mg 1 mg
Iron 2.2 mg 1.46 mg
Potassium 196 mg 26 mg
Phosphorus 158 mg 33 mg
Sodium 298 mg
Zinc 1.54 mg 0.4 mg
Copper 0.22 mg 0.07 mg
Manganese 1.74 mg 0.35 mg
Selenium 26.6 µg 7.5 µg


So finally, if you are really looking for weight loss you can include whole wheat roti based on your requirement and about rice I would suggest instead of white rice you can include Brown Rice in your diet which is the best option and contains a bunch of vitamins, fibers, and minerals in it. For roti or chapati, you can include multi-grain flour in whole wheat flour and that will the best combination for fulfilling your daily nutrition values.

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