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  6. Rye bread vs. Naan

Rye bread vs. Naan — In-Depth Nutrition Comparison

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What are the differences between Rye bread and Naan?

  • Rye bread is higher in Selenium, Folate, Vitamin B1, Iron, and Vitamin B2, yet Naan is higher in Manganese, Phosphorus, Magnesium, and Vitamin E .
  • Rye bread's daily need coverage for Selenium is 35% more.
  • Rye bread has 7 times more Folate than Naan. While Rye bread has 110µg of Folate, Naan has only 16µg.
  • The amount of Saturated Fat in Rye bread is lower.

We used Bread, rye and Bread, naan, whole wheat, commercially prepared, refrigerated types in this article.

Infographic

Rye bread vs Naan 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.
Rye bread
Rye bread
4
:
6
Naan
Naan
Contains more Calcium +23.7%
Contains more Iron +63.6%
Contains more Copper +17.7%
Contains more Selenium +171.1%
Contains more Magnesium +70%
Contains more Phosphorus +50.4%
Contains more Potassium +11.4%
Contains less Sodium -22.6%
Contains more Manganese +69.9%
Equal in Zinc - 1.24
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Contains more Calcium +23.7%
Contains more Iron +63.6%
Contains more Copper +17.7%
Contains more Selenium +171.1%
Contains more Magnesium +70%
Contains more Phosphorus +50.4%
Contains more Potassium +11.4%
Contains less Sodium -22.6%
Contains more Manganese +69.9%
Equal in Zinc - 1.24

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.
Rye bread
Rye bread
7
:
3
Naan
Naan
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.6%
Contains more Vitamin B2 +86.1%
Contains more Folate +587.5%
Contains more Vitamin E +300%
Contains more Vitamin B6 +70.7%
Contains more Vitamin K +175%
Equal in Vitamin B3 - 3.58
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.6%
Contains more Vitamin B2 +86.1%
Contains more Folate +587.5%
Contains more Vitamin E +300%
Contains more Vitamin B6 +70.7%
Contains more Vitamin K +175%
Equal in Vitamin B3 - 3.58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Naan
Naan
Contains more Other +30.7%
Contains more Protein +20%
Contains more Fats +103%
Equal in Carbs - 46.21
Equal in Water - 34.9
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more Other +30.7%
Contains more Protein +20%
Contains more Fats +103%
Equal in Carbs - 46.21
Equal in Water - 34.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Naan
Naan
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +48.4%
Contains more Polyunsaturated fat +57.4%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +48.4%
Contains more Polyunsaturated fat +57.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Naan
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye bread Naan Opinion
Net carbs 42.5g 41.41g Rye bread
Protein 8.5g 10.2g Naan
Fats 3.3g 6.7g Naan
Carbs 48.3g 46.21g Rye bread
Calories 259kcal 286kcal Naan
Starch 36g Naan
Fructose 0.8g Naan
Sugar 3.85g 3.4g Naan
Fiber 5.8g 4.8g Rye bread
Calcium 73mg 59mg Rye bread
Iron 2.83mg 1.73mg Rye bread
Magnesium 40mg 68mg Naan
Phosphorus 125mg 188mg Naan
Potassium 166mg 185mg Naan
Sodium 603mg 467mg Naan
Zinc 1.14mg 1.24mg Naan
Copper 0.186mg 0.158mg Rye bread
Manganese 0.824mg 1.4mg Naan
Selenium 30.9µg 11.4µg Rye bread
Vitamin A 7IU 6IU Rye bread
Vitamin A RAE 0µg 2µg Naan
Vitamin E 0.33mg 1.32mg Naan
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.176mg Rye bread
Vitamin B2 0.335mg 0.18mg Rye bread
Vitamin B3 3.805mg 3.58mg Rye bread
Vitamin B5 0.44mg Rye bread
Vitamin B6 0.075mg 0.128mg Naan
Folate 110µg 16µg Rye bread
Vitamin K 1.2µg 3.3µg Naan
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Cholesterol 0mg 1mg Rye bread
Saturated Fat 0.626g 2.907g Rye bread
Monounsaturated Fat 1.311g 1.946g Naan
Polyunsaturated fat 0.799g 1.258g Naan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Naan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Rye bread
19%
Naan
Minerals Daily Need Coverage Score
67%
Rye bread
62%
Naan

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.281g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Naan
Naan is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 136mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.