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Tortilla vs. Naan — In-Depth Nutrition Comparison

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Important differences between tortillas and naan

  • Naan has less vitamin B1, selenium, folate, phosphorus, fiber, calcium, vitamin B6, copper, and iron.
  • Tortillas' daily need coverage for vitamin B1 is 54% more.
  • Tortillas have 9 times more folate than naan. Tortillas have 138µg of folate, while naan has 16µg.
  • Naan is lower in saturated fat.
  • Naan has a higher glycemic index than tortillas.

The food varieties used in the comparison are Tortillas, ready-to-bake or -fry, whole wheat and Bread, naan, whole wheat, commercially prepared, refrigerated.

Infographic

Tortilla vs Naan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Naan
1
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%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +313.6%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +52%
Contains more CopperCopper +68.4%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +84%
Contains more SeleniumSelenium +224.6%
~equal in Sodium ~467mg

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.
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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
Naan
2
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%
Contains more Vitamin B1Vitamin B1 +367.6%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +36.4%
Contains more FolateFolate +762.5%
Contains more CholineCholine +98%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Naan
3
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
Contains more FatsFats +45.7%
Contains more OtherOther +123.1%
Contains more WaterWater +15.8%
~equal in Protein ~10.2g
~equal in Carbs ~46.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
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
Contains more Mono. FatMonounsaturated fat +57.3%
Contains less Sat. FatSaturated fat -40.4%
Contains more Poly. FatPolyunsaturated fat +26.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Naan DV% diff.
Manganese 1.4mg 61%
Vitamin B1 0.823mg 0.176mg 54%
Selenium 37µg 11.4µg 47%
Folate 138µg 16µg 31%
Phosphorus 346mg 188mg 23%
Fiber 9.8g 4.8g 20%
Calcium 244mg 59mg 19%
Starch 36g 15%
Vitamin B6 0.312mg 0.128mg 14%
Copper 0.266mg 0.158mg 12%
Iron 2.63mg 1.73mg 11%
Saturated fat 4.878g 2.907g 9%
Vitamin B2 0.289mg 0.18mg 8%
Vitamin B3 4.858mg 3.58mg 8%
Zinc 1.92mg 1.24mg 6%
Fats 9.76g 6.7g 5%
Magnesium 85mg 68mg 4%
Monounsaturated fat 3.062g 1.946g 3%
Vitamin E 0.9mg 1.32mg 3%
Choline 20mg 10.1mg 2%
Potassium 262mg 185mg 2%
Sodium 512mg 467mg 2%
Polyunsaturated fat 0.992g 1.258g 2%
Vitamin K 4.5µg 3.3µg 1%
Calories 310kcal 286kcal 1%
Protein 9.76g 10.2g 1%
Fructose 0.8g 1%
Carbs 45.89g 46.21g 0%
Net carbs 36.09g 41.41g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.44g 3.4g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.129mg 0%
Threonine 0.312mg 0%
Isoleucine 0.353mg 0%
Leucine 0.671mg 0%
Lysine 0.37mg 0%
Methionine 0.163mg 0%
Phenylalanine 0.488mg 0%
Valine 0.444mg 0%
Histidine 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Naan
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
45%
Tortilla
18%
Naan
Minerals Daily Need Coverage Score
81%
Tortilla
62%
Naan

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 0.96g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
Tortilla
Tortilla is relatively richer in vitamins
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Naan
Naan is lower in Saturated fat (difference - 1.971g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/nutrients
  2. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.