Naan vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between naan and filo
- Naan is higher in manganese, phosphorus, magnesium, fiber, and vitamin E, yet filo is higher in vitamin B1, selenium, iron, folate, and vitamin B2.
- Naan covers your daily manganese needs 40% more than filo.
- Naan contains 17 times more vitamin E than filo. While naan contains 1.32mg of vitamin E, filo contains only 0.08mg.
- The glycemic index of filo is lower.
Food varieties used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Phyllo dough.
Infographic
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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.
| Contains more MagnesiumMagnesium | +353.3% |
| Contains more CalciumCalcium | +436.4% |
| Contains more PotassiumPotassium | +150% |
| Contains more CopperCopper | +56.4% |
| Contains more ZincZinc | +153.1% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains more ManganeseManganese | +194.1% |
| Contains more IronIron | +85.5% |
| Contains more SeleniumSelenium | +104.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1550% |
| Contains more Vitamin B6Vitamin B6 | +326.7% |
| Contains more Vitamin KVitamin K | +32% |
| Contains more CholineCholine | +46.4% |
| Contains more Vitamin B1Vitamin B1 | +207.4% |
| Contains more Vitamin B2Vitamin B2 | +89.4% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more FolateFolate | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.476mg | 40% |
| Vitamin B1 | 0.176mg | 0.541mg | 30% |
| Selenium | 11.4µg | 23.3µg | 22% |
| Iron | 1.73mg | 3.21mg | 19% |
| Folate | 16µg | 88µg | 18% |
| Phosphorus | 188mg | 75mg | 16% |
| Starch | 36g | 15% | |
| Magnesium | 68mg | 15mg | 13% |
| Vitamin B2 | 0.18mg | 0.341mg | 12% |
| Fiber | 4.8g | 1.9g | 12% |
| Vitamin E | 1.32mg | 0.08mg | 8% |
| Vitamin B6 | 0.128mg | 0.03mg | 8% |
| Saturated fat | 2.907g | 1.47g | 7% |
| Zinc | 1.24mg | 0.49mg | 7% |
| Protein | 10.2g | 7.1g | 6% |
| Copper | 0.158mg | 0.101mg | 6% |
| Vitamin B5 | 0.302mg | 6% | |
| Calcium | 59mg | 11mg | 5% |
| Potassium | 185mg | 74mg | 3% |
| Monounsaturated fat | 1.946g | 3.149g | 3% |
| Vitamin B3 | 3.58mg | 4.073mg | 3% |
| Carbs | 46.21g | 52.6g | 2% |
| Polyunsaturated fat | 1.258g | 0.923g | 2% |
| Choline | 10.1mg | 6.9mg | 1% |
| Vitamin K | 3.3µg | 2.5µg | 1% |
| Calories | 286kcal | 299kcal | 1% |
| Sodium | 467mg | 483mg | 1% |
| Fats | 6.7g | 6g | 1% |
| Fructose | 0.8g | 1% | |
| Net carbs | 41.41g | 50.7g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 3.4g | 0.18g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.7% |
| Contains more FatsFats | +11.7% |
| Contains more OtherOther | +17.1% |
| Contains more CarbsCarbs | +13.8% |
~equal in
Water
~32.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +36.3% |
| Contains less Sat. FatSaturated fat | -49.4% |
| Contains more Mono. FatMonounsaturated fat | +61.8% |
