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Naan vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between naan and rye bread?

  • Naan is higher in manganese, phosphorus, magnesium, and vitamin E, yet rye bread is higher in selenium, folate, vitamin B1, iron, and vitamin B2.
  • Rye bread's daily need coverage for selenium is 35% more.
  • Naan has 5 times more saturated fat than rye bread. While naan has 2.907g of saturated fat, rye bread has only 0.626g.
  • The glycemic index of rye bread is lower.

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

Infographic

Naan vs Rye bread 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +11.4%
Contains more PhosphorusPhosphorus +50.4%
Contains less SodiumSodium -22.6%
Contains more ManganeseManganese +69.9%
Contains more CalciumCalcium +23.7%
Contains more IronIron +63.6%
Contains more CopperCopper +17.7%
Contains more SeleniumSelenium +171.1%
~equal in Zinc ~1.14mg

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%
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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more FolateFolate +587.5%
Contains more CholineCholine +44.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.805mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
2
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% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more ProteinProtein +20%
Contains more FatsFats +103%
Contains more OtherOther +30.7%
~equal in Carbs ~48.3g
~equal in Water ~37.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
2
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +48.4%
Contains more Poly. FatPolyunsaturated fat +57.4%
Contains less Sat. FatSaturated fat -78.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Naan Rye bread
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Rye bread DV% diff.
Selenium 11.4µg 30.9µg 35%
Manganese 1.4mg 0.824mg 25%
Folate 16µg 110µg 24%
Vitamin B1 0.176mg 0.434mg 22%
Starch 36g 15%
Iron 1.73mg 2.83mg 14%
Vitamin B2 0.18mg 0.335mg 12%
Saturated fat 2.907g 0.626g 10%
Vitamin B5 0.44mg 9%
Phosphorus 188mg 125mg 9%
Magnesium 68mg 40mg 7%
Vitamin E 1.32mg 0.33mg 7%
Sodium 467mg 603mg 6%
Fats 6.7g 3.3g 5%
Vitamin B6 0.128mg 0.075mg 4%
Fiber 4.8g 5.8g 4%
Protein 10.2g 8.5g 3%
Copper 0.158mg 0.186mg 3%
Polyunsaturated fat 1.258g 0.799g 3%
Vitamin K 3.3µg 1.2µg 2%
Monounsaturated fat 1.946g 1.311g 2%
Vitamin B3 3.58mg 3.805mg 1%
Choline 10.1mg 14.6mg 1%
Calories 286kcal 259kcal 1%
Fructose 0.8g 1%
Zinc 1.24mg 1.14mg 1%
Potassium 185mg 166mg 1%
Calcium 59mg 73mg 1%
Carbs 46.21g 48.3g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 41.41g 42.5g N/A
Cholesterol 1mg 0mg 0%
Sugar 3.4g 3.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Naan Rye bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Naan
31%
Rye bread
Minerals Daily Need Coverage Score
62%
Naan
67%
Rye bread

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