Roti (Chapati) vs Naan — Health Impact and Nutrition Comparison

Introduction

Chapati (roti) and naan are similar flatbreads that are used interchangeably. They are both Indian types of bread but are quite different from each other regarding their texture, taste, and preparation. 

The main difference is that roti is made from whole wheat and unleavened bread. No raising agents, such as yeast, are used to prepare roti. Hence, roti is a whole wheat, thin, flat bread. 

In comparison, naan is made from white flour, and raising agents are used to prepare them. Naan is typically softer and thicker. 

Nutritional Content Comparison

The nutritional differences here are depicted for whole wheat, commercially prepared, frozen roti (chapati) and whole wheat, commercially prepared, refrigerated naan.

The serving sizes for both are usually one piece. Depending on the size, the weights will differ. On average, one chapati is about 43 grams, while one naan is about 106 grams. These breads are often served with ghee and herbs, so their nutritional content might differ. 

However, to keep the comparison between the two types of bread simple, we will sometimes refer to 100-gram servings of each in this section. 

Macronutrients and Calories

As can be seen from the macronutrient comparison charts below, roti and naan have similar macronutrient compositions. The predominant macronutrients in both are carbs, which make up 46% of their entire macronutrient compositions. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Naan

3

Protein: 10.2 g

Fats: 6.7 g

Carbs: 46.21 g

Water: 34.9 g

Other: 1.99 g

Roti (Chapati)

2

Protein: 7.85 g

Fats: 9.2 g

Carbs: 46.13 g

Water: 35.43 g

Other: 1.39 g

Contains more ProteinProtein	+29.9%
Contains more OtherOther	+43.2%

Contains more FatsFats

+37.3%

~equal in Carbs ~46.13g

~equal in Water ~35.43g

 

Calories

Roti (chapati) and naan contain similar amounts of calories. 

Per 100-gram serving, there are 299 calories in roti and 286 calories in naan.

Carbohydrates

Both breads have equal amounts of carbs. Per 100-gram servings, there are 46 grams of carbs in both.

Fiber

Roti contains 2 times more fiber compared to naan bread. 

Per 100-gram serving, roti contains 9.7g of fiber, while naan contains 4.8g of fiber. 

Fats

Although both roti and naan are very low in fat, roti contains slightly higher amounts of fat. 

Per 100-gram serving, there are 9.2 grams of fat in roti and 6.7 grams of fat in naan.

Proteins

Naan bread contains slightly more proteins compared to roti. 

Per 100-gram serving, naan contains 10.2 grams of protein, while roti contains 7.85 grams.

Vitamins

The predominant vitamins found in both types of bread are B-complex vitamins; however, roti is richer in almost all of them compared to naan. Specifically, it contains around 2 to 3 times more vitamin b1, vitamin b6, and folate.

Roti is also richer in vitamins B3 and B5. On the other hand, naan is around 2 times richer in vitamin E. 

They also contain equal amounts of vitamin B2 and vitamin K.

Below you can find their vitamin distributions.

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

3

Roti (Chapati)

5

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+140%
Contains more CholineCholine	+29.5%

Contains more Vitamin B1Vitamin B1	+155.7%
Contains more Vitamin B3Vitamin B3	+28.8%
Contains more Vitamin B6Vitamin B6	+118.8%
Contains more FolateFolate	+181.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.18mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.3µg

Minerals

Roti is richer in copper, selenium, manganese, zinc, and iron. In comparison, naan is richer in phosphorus and magnesium. However, naan is also around 2 times higher in sodium. 

Moreover, the amount of selenium found in roti is around 2 times higher than the amount found in naan.

Below you can find their mineral distributions.

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

3

Roti (Chapati)

6

Contains more MagnesiumMagnesium	+21.4%
Contains more CalciumCalcium	+63.9%
Contains more PhosphorusPhosphorus	+19%

Contains more IronIron	+27.2%
Contains more CopperCopper	+44.9%
Contains more ZincZinc	+24.2%
Contains less SodiumSodium	-36.2%
Contains more ManganeseManganese	+24.8%
Contains more SeleniumSelenium	+133.3%

~equal in Potassium ~196mg

 

Health Impact

Roti bread is often richer in fiber and is prepared with whole wheat flour, while naan bread is often made with white flour, although whole wheat flour is also a popular option for naan. Bread made from whole wheat flour has a lower glycemic index value than those made from white flour.

The consumption of high-fiber, low-glycemic index foods has several benefits. They can positively impact insulin resistance in patients with type 2 diabetes or high blood glucose levels in patients with prediabetes. 

In addition, consuming foods that are richer in fiber is beneficial for your gastrointestinal system as they decrease the risks of colorectal cancers and diverticular diseases. Swapping naan bread with roti has more health benefits on metabolic markers and the gastrointestinal tract (1, 2, 3).    

In addition, roti is richer in most vitamins and minerals as well, and overall we can consider it a better bread option compared to naan. 

References

1. https://pubmed.ncbi.nlm.nih.gov/10889806/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6133424/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7058673/