Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Naan vs. Pita bread — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 17, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Naan
vs
Pita bread

Summary

Naan is rich in lipid-soluble vitamins like vitamin A, vitamin K, and vitamin E compared with pita, which is rich in lipid-unsoluble vitamins like vitamins B1, B2, B3, and B9. 

Naan has a higher mineral (magnesium, phosphorus, potassium, zinc, and manganese) content than pita (calcium, sodium, selenium, and iron). 

Pita has six times the fat content of naan. Naan contains more monounsaturated and polyunsaturated fatty acids than pita, which has fewer saturated fatty acids. 

Introduction

In this article, we'll talk about the contrasts and similarities between naan and pita, with a focus on nutrition and health impacts.

What's The Actual Difference?

Pita and naan are quite different meals, despite the fact that they are commonly confused. Naan bread is larger, fluffier, and contains more ingredients; it has a spicy flavor as opposed to pita, which is bland. Pita bread is thinner and smaller, with a convenient pocket for packing all of your favorite fillings.

Pita originated in the Middle East and is said to be the oldest variety of bread, having been present for roughly 4,000 years, in contrast to naan, which is originally from India and was created after yeast arrived in India from Egypt.

Traditionally, pita is prepared on an extremely hot burner, which produces the typical bubbles and char markings. The same can be said about naan, which is cooked in a hot tandoor oven on the ground or on hot wood charcoal.

Varieties

Naan comes in several variations, as opposed to pita, which only comes in two

Pita made from wheat flour is not a dietary product; it mostly includes simple carbs. Pita prepared from wholemeal flour is abundant in fiber.

The Big Plain Naan is one of the most well-known types of naan bread. It's a wheat-flour flatbread with a fluffy inside and a thick outside.

Because it is produced with refined white flour, such as Maida, rather than wheat flour, kulcha naan bread is known for its flaky texture rather than being as fluffy or soft as traditional Indian naan bread. It is a popular side dish in Indian cuisine that is not commonly seen in the West.

Peshwari naan, unlike other types, is often eaten during breakfast. Although it is often used in Indian cuisine, it originates in the Pakistani city of Peshawar. This Naan has a fluffier texture than traditional Naan and is filled with almonds, raisins, and coconut shavings.

The traditional Indian flatbread known as butter naan is one of the most well-known types of Naan. After the dough has been baked, the golden Naan is removed from the hot tandoor oven and spread with butter or ghee before being dusted with chopped garlic.

Nutrition

In this section, we will look into the differences between the nutrients of naan and pita. At the bottom of the page, you can find the nutrition infographics that visually show the differences between them․

Calories

Both naan and pita are high in caloriesNaan has 286 calories per 100g, while pita has 275. The carbohydrate component of these foods accounts for the majority of calories (185 kcal from 286 kcal and 222 from 275 kcal, respectively).

Proteins

Naan contains 1g more protein per 100g, with 10.2g per 100g, whereas pita has 9.1g. It should be noted that the minimum allowable daily amount of protein should be 55–60 g (0.7g per kg of body weight), while the optimal amount is 85–90 g.

Carbs

Both types of bread are considered high-carb foods. However, pita contains more carbs than naan. It has 55.7g of carbs per 100g, whereas naan contains 46.2g. It should be noted that 124g of carbohydrates per 1000 kcal is a balanced diet for adults.

Fiber

The amount of fiber in naan is almost two times higher than in pita. Naan has 4.8g of fiber per 100g, while pita has 2.2g.

Fats

Pita has six times the fat content of naan. It has 6.7g of fat per 100g, whereas pita contains 1.2g. Naan contains more monounsaturated and polyunsaturated fatty acids than pita, which has fewer saturated fatty acids. In comparison with pita, which has no cholesterol, naan contains 1mg per 100g.

Vitamins

Naan is rich in vitamin B6 and lipid-soluble vitamins like vitamin A, vitamin K, and vitamin E, compared with pita, which is rich in lipid-unsoluble vitamins like vitamins B1, B2, B3, and B9.  

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +340%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1550%
Contains more Vitamin B1 +240.3%
Contains more Vitamin B2 +81.7%
Contains more Vitamin B3 +29.4%
Contains more Folate +568.8%
Contains more Choline +44.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 6% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 6% 0% 0% 150% 76% 87% 24% 8% 81% 0% 8% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +340%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +1550%
Contains more Vitamin B1 +240.3%
Contains more Vitamin B2 +81.7%
Contains more Vitamin B3 +29.4%
Contains more Folate +568.8%
Contains more Choline +44.6%

Minerals

Naan has a higher mineral content than pita. It contains more magnesium, phosphorus, potassium, and zinc compared with pita, which is high in calcium, sodium, selenium, and iron. Both contain almost an equal amount of copper.

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 Magnesium +161.5%
Contains more Phosphorus +93.8%
Contains more Potassium +54.2%
Contains less Sodium -12.9%
Contains more Zinc +47.6%
Contains more Manganese +191.1%
Contains more Calcium +45.8%
Contains more Iron +51.4%
Contains more Selenium +137.7%
Equal in Copper - 0.168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
Contains more Magnesium +161.5%
Contains more Phosphorus +93.8%
Contains more Potassium +54.2%
Contains less Sodium -12.9%
Contains more Zinc +47.6%
Contains more Manganese +191.1%
Contains more Calcium +45.8%
Contains more Iron +51.4%
Contains more Selenium +137.7%
Equal in Copper - 0.168

Health Impact

Cardiovascular Health

Obesity and the development of metabolic syndrome can be caused by the high consumption of flour products such as naan and pita. Most studies demonstrate that metabolic syndrome is related to a rough doubling of the risk of cardiovascular disease, so we recommend limiting the consumption of flour products (1).

However, some naan and pita fibers may bind bile acids and enhance fecal cholesterol excretion, which is beneficial for serum lipid management. Lowering total cholesterol and especially LDL (bad cholesterol) levels is important for people with arterial hypertensioncoronary heart disease, and especially for those who have had myocardial infarction and stroke (2).

Diabetes

Consuming too many flour products, as previously indicated, raises the risk of developing metabolic syndrome, which may quintuple the risk of developing type 2 diabetes (1).

It should be noted that the addition of bran or chickpea flour frequently alters the nutritional value of these breads. When compared to ordinary naan and pita flatbread, low-GI bran naan and pita flatbread have a lower postprandial glycemic excursion and insulin response, as well as a more extended inhibition of ghrelin levels, which can lead to prolonged satiety (3).

Digestive Health

Pita and naan are beneficial for digestion because they contain fiber. It should be noted that naan has nearly twice the fiber content of pita. Dietary fiber may increase water retention in the colon, resulting in softer and bulkier feces. 

High-fiber diets or supplements are often advised for a range of gastrointestinal functional problems, such as irritable bowel syndrome, constipation, and diverticular disease. These recommendations, however, are sometimes questioned because of a lack of clinical trial data demonstrating the effect of fiber on these illnesses (4).

It should be mentioned that naan and pita should be avoided if you are gluten-intolerant (5).

The significance of microelements and vitamins

The calcium, protein, potassium, and phosphorus included in these items are required for optimal bone tissue function (6). On the other hand, pita bread is higher in Vitamin B1 and B3, which directly affects your metabolism, mental function, and energy levels. These vitamins may support or enhance cell health and aid in preventing infections (7).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 17, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Naan vs Pita bread infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.1%
Contains more Fats +458.3%
Contains more Carbs +20.5%
Equal in Water - 32.1
Equal in Other - 1.9
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
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Protein +12.1%
Contains more Fats +458.3%
Contains more Carbs +20.5%
Equal in Water - 32.1
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1753.3%
Contains more Polyunsaturated fat +135.1%
Contains less Saturated Fat -94.3%
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +1753.3%
Contains more Polyunsaturated fat +135.1%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Naan Pita bread Opinion
Net carbs 41.41g 53.5g Pita bread
Protein 10.2g 9.1g Naan
Fats 6.7g 1.2g Naan
Carbs 46.21g 55.7g Pita bread
Calories 286kcal 275kcal Naan
Starch 36g Naan
Fructose 0.8g Naan
Sugar 3.4g 1.3g Pita bread
Fiber 4.8g 2.2g Naan
Calcium 59mg 86mg Pita bread
Iron 1.73mg 2.62mg Pita bread
Magnesium 68mg 26mg Naan
Phosphorus 188mg 97mg Naan
Potassium 185mg 120mg Naan
Sodium 467mg 536mg Naan
Zinc 1.24mg 0.84mg Naan
Copper 0.158mg 0.168mg Pita bread
Manganese 1.4mg 0.481mg Naan
Selenium 11.4µg 27.1µg Pita bread
Vitamin A 6IU 0IU Naan
Vitamin A RAE 2µg 0µg Naan
Vitamin E 1.32mg 0.3mg Naan
Vitamin B1 0.176mg 0.599mg Pita bread
Vitamin B2 0.18mg 0.327mg Pita bread
Vitamin B3 3.58mg 4.632mg Pita bread
Vitamin B5 0.397mg Pita bread
Vitamin B6 0.128mg 0.034mg Naan
Folate 16µg 107µg Pita bread
Choline 10.1mg 14.6mg Pita bread
Vitamin K 3.3µg 0.2µg Naan
Tryptophan 0.105mg Pita bread
Threonine 0.257mg Pita bread
Isoleucine 0.349mg Pita bread
Leucine 0.634mg Pita bread
Lysine 0.219mg Pita bread
Methionine 0.16mg Pita bread
Phenylalanine 0.446mg Pita bread
Valine 0.394mg Pita bread
Histidine 0.195mg Pita bread
Cholesterol 1mg 0mg Pita bread
Saturated Fat 2.907g 0.166g Pita bread
Monounsaturated Fat 1.946g 0.105g Naan
Polyunsaturated fat 1.258g 0.535g Naan

Which food is preferable for your diet?

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

People also compare

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
18%
Naan
34%
Pita bread
Minerals Daily Need Coverage Score
62%
Naan
55%
Pita bread

Comparison summary

Which food is lower in Sugar?
Pita bread
Pita bread is lower in Sugar (difference - 2.1g)
Which food is lower in Cholesterol?
Pita bread
Pita bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pita bread
Pita bread is lower in Saturated Fat (difference - 2.741g)
Which food is lower in glycemic index?
Pita bread
Pita bread is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 69mg)
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.
Which food is richer in vitamins?
?
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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/nutrients
  2. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.