Naan vs. Paratha — Health Impact and Nutrition Comparison

Summary

Paratha is richer in fiber and fats. Naan is higher in calcium, phosphorus, and B-complex vitamins. Paratha covers your daily need for Fiber 19% more than Naan. Naan can be a healthier alternative to flatbread for the nervous and cardiovascular systems. 

Introduction

This article summarizes the differences between two flatbreads of Indian cuisine - paratha and naan. Go through the sections of the article to learn about the nutritional and health impact differences between these bread types. 

Actual differences

Paratha and naan are famous Indian breakfast flatbreads. These foods are made by using different preparation methods. Paratha is usually fried in tawa, getting rolled out multiple times during preparation. Naan is often done in a tandoor, pulled out of it, and brushed with butter. 

Naan is like pita bread: it can be filled with meat, vegetables, and other ingredients, while paratha is usually consumed as a dessert bread, topped with butter and caramelized sugar. 
 

Nutrition

Protein

Naan is higher in protein than paratha. It provides 10.2g of protein per 100g, compared to 6.4g of paratha. 

Fats

Paratha is two times higher in fats than naan. It is higher in both saturated and unsaturated fats. 

See the visual representation of fat composition on the chart shown below. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Naan

1

:

2

Paratha

Contains less Saturated Fat -50.1%

Contains more Monounsaturated Fat +97.2%

Contains more Polyunsaturated fat +97.5%

Naan

Saturated Fat: 2.907 g

Monounsaturated Fat: 1.946 g

Polyunsaturated fat: 1.258 g

Paratha

Saturated Fat: 5.826 g

Monounsaturated Fat: 3.837 g

Polyunsaturated fat: 2.484 g

Contains less Saturated Fat -50.1%

Contains more Monounsaturated Fat +97.2%

Contains more Polyunsaturated fat +97.5%

Carbs

Naan contains more carbohydrates per 100g than paratha. Naan provides 46.2g of carbs, while the same amount of paratha has 45.4g. Both types of bread contain high amounts of starch. However, naan is richer in starch. Paratha contains more sugar. Hence, it can seem sweeter. 

Fiber

Fiber type in wheat-based products is usually soluble. 

Paratha is two times higher in terms of fiber content. It provides 9.6g of dietary fiber per 100g compared to 4.8g in naan. 

Minerals

Naan is the winner in this section. 

Naan is higher in all essential minerals compared to paratha. It contains more phosphorus, calcium, and magnesium than paratha.

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.

Naan

9

:

1

Paratha

Contains more Calcium +136%

Contains more Magnesium +83.8%

Contains more Phosphorus +56.7%

Contains more Potassium +33.1%

Contains more Zinc +51.2%

Contains more Manganese +32.8%

Contains more Selenium +60.6%

Equal in Iron - 1.61

Equal in Sodium - 452

Equal in Copper - 0.146

Naan

Paratha

Contains more Calcium +136%

Contains more Magnesium +83.8%

Contains more Phosphorus +56.7%

Contains more Potassium +33.1%

Contains more Zinc +51.2%

Contains more Manganese +32.8%

Contains more Selenium +60.6%

Equal in Iron - 1.61

Equal in Sodium - 452

Equal in Copper - 0.146

Vitamins

Looking at the vitamin comparison chart shown below, we will see that naan is higher in vitamins. Naan is significantly higher in B-complex vitamins. 

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.

Naan

5

:

3

Paratha

Contains more Vitamin B1 +60%

Contains more Vitamin B2 +136.8%

Contains more Vitamin B3 +95.6%

Contains more Vitamin B6 +60%

Contains more Folate +60%

Equal in Vitamin A - 6

Equal in Vitamin E - 1.35

Equal in Vitamin K - 3.4

Naan

Paratha

Contains more Vitamin B1 +60%

Contains more Vitamin B2 +136.8%

Contains more Vitamin B3 +95.6%

Contains more Vitamin B6 +60%

Contains more Folate +60%

Equal in Vitamin A - 6

Equal in Vitamin E - 1.35

Equal in Vitamin K - 3.4

Calories

Naan and paratha are classified as high-calorie foods. Paratha is 40 calories higher per 100g. 

Glycemic index

The glycemic index is significant for managing diabetes. Paratha’s GI equals 53, and naan’s GI is 71. For more information, check our glycemic index chart. 

Acidity

Based on PRAL values, paratha (3.4) and naan(5.5) are acidic. 

Health impact

Naan bread, made from whole wheat flour, is rich in dietary fiber. It is linked with improved colon health and a lower risk of heart disease (1).

Being rich in B-complex vitamins, naan bread provides high amounts of vitamin B3, which is needed to prevent neurological conditions (2). 

REFERENCES

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC641