Roti (Chapati) vs Boiled White Rice
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, roti (chapati) is heavier — 222 kcal against 117 kcal for boiled white rice, about 90% more. Per real serving the picture changes: 1 medium phulka roti of roti (chapati) is 100 kcal, while 1 katori cooked rice of boiled white rice is 176 kcal, because the portions are not the same size. On protein, roti (chapati) wins with 7.3 g per 100 g.
Side by side
| Roti (Chapati) | Boiled White Rice | |
|---|---|---|
| Serving assumed | 1 medium phulka roti · 45 g | 1 katori cooked rice · 150 g |
| Calories per serving | 100 | 176 |
| Calories per 100 g | 222 | 117 |
| Protein per 100 g | 7.3 g | 2.6 g |
| Carbs per 100 g | 44.3 g | 25.7 g |
| Fat per 100 g | 1.1 g | 0.2 g |
| Fibre per 100 g | 7.8 g | 1.2 g |
| Walking to burn one serving | 23 min | 41 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Roti (Chapati) is denser per gram, but people do not eat by the gram — roti (chapati) arrives as 1 medium phulka roti and boiled white rice as 1 katori cooked rice, and that is where the real difference shows up.
Roti (Chapati) carries more protein, which matters more than the calorie gap if you are trying to stay full. Fibre also favours roti (chapati) here. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.