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Naan vs. Pastry — In-Depth Nutrition Comparison

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The main differences between naan and pastry

  • Naan is richer in manganese, phosphorus, fiber, and magnesium, yet pastry is richer in selenium, vitamin B1, folate, vitamin K, and iron.
  • Daily need coverage for manganese for naan is 40% higher.
  • Naan contains 4 times more magnesium than pastry. Naan contains 68mg of magnesium, while pastry contains 16mg.
  • Naan contains less saturated fat.
  • Pastry has a lower glycemic index than naan.

Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Puff pastry, frozen, ready-to-bake.

Infographic

Naan vs Pastry 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.
Naan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
Pastry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +203.3%
Contains more CopperCopper +38.6%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +186.9%
Contains more IronIron +48%
Contains less SodiumSodium -46.7%
Contains more SeleniumSelenium +112.3%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
Pastry
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B6Vitamin B6 +509.5%
Contains more CholineCholine +57.8%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin KVitamin K +387.9%
Contains more FolateFolate +387.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Naan Pastry DV% diff.
Monounsaturated fat 1.946g 21.597g 49%
Fats 6.7g 38.1g 48%
Manganese 1.4mg 0.488mg 40%
Saturated fat 2.907g 9.643g 31%
Polyunsaturated fat 1.258g 4.894g 24%
Selenium 11.4µg 24.2µg 23%
Vitamin B1 0.176mg 0.398mg 19%
Phosphorus 188mg 60mg 18%
Folate 16µg 78µg 16%
Starch 36g 15%
Calories 286kcal 551kcal 13%
Fiber 4.8g 1.5g 13%
Magnesium 68mg 16mg 12%
Vitamin K 3.3µg 16.1µg 11%
Iron 1.73mg 2.56mg 10%
Sodium 467mg 249mg 9%
Vitamin B2 0.18mg 0.283mg 8%
Vitamin B6 0.128mg 0.021mg 8%
Zinc 1.24mg 0.53mg 6%
Protein 10.2g 7.3g 6%
Copper 0.158mg 0.114mg 5%
Vitamin E 1.32mg 0.54mg 5%
Calcium 59mg 10mg 5%
Potassium 185mg 61mg 4%
Vitamin B3 3.58mg 4.168mg 4%
Choline 10.1mg 6.4mg 1%
Fructose 0.8g 1%
Carbs 46.21g 45.1g 0%
Net carbs 41.41g 43.6g N/A
Cholesterol 1mg 0mg 0%
Sugar 3.4g 0.74g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
4
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
Pastry
1
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +39.7%
Contains more WaterWater +310.6%
Contains more OtherOther +99%
Contains more FatsFats +468.7%
~equal in Carbs ~45.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
1
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 g
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Mono. FatMonounsaturated fat +1009.8%
Contains more Poly. FatPolyunsaturated fat +289%

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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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/nutrients
  2. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.