Pita bread vs. Naan — Health Impact and Nutrition Comparison

Calories

Both naan and pita are high in calories. Naan 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.

Pita bread

6

Naan

4

Contains more Vitamin B1Vitamin B1	+240.3%
Contains more Vitamin B2Vitamin B2	+81.7%
Contains more Vitamin B3Vitamin B3	+29.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+568.8%
Contains more CholineCholine	+44.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+340%
Contains more Vitamin B6Vitamin B6	+276.5%
Contains more Vitamin KVitamin K	+1550%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Pita bread

3

Naan

6

Contains more CalciumCalcium	+45.8%
Contains more IronIron	+51.4%
Contains more SeleniumSelenium	+137.7%

Contains more MagnesiumMagnesium	+161.5%
Contains more PotassiumPotassium	+54.2%
Contains more ZincZinc	+47.6%
Contains more PhosphorusPhosphorus	+93.8%
Contains less SodiumSodium	-12.9%
Contains more ManganeseManganese	+191.1%

~equal in Copper ~0.158mg

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 hypertension, coronary 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).