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Rice vs. Naan — In-Depth Nutrition Comparison

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Important differences between rice and naan

  • Rice has more folate; however, naan has more manganese, phosphorus, fiber, magnesium, vitamin B3, vitamin B2, and copper.
  • Naan's daily need coverage for manganese is 40% more.
  • Rice has 4 times more folate than naan. Rice has 58µg of folate, while naan has 16µg.
  • Rice is lower in saturated fat.
  • Naan has a higher glycemic index than rice.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Bread, naan, whole wheat, commercially prepared, refrigerated.

Infographic

Rice vs Naan 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Naan
Naan
9
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +428.6%
Contains more IronIron +44.2%
Contains more CopperCopper +129%
Contains more ZincZinc +153.1%
Contains more PhosphorusPhosphorus +337.2%
Contains more ManganeseManganese +196.6%
Contains more SeleniumSelenium +52%

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.
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Naan
Naan
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 26% 44% 42% 67% 0% 30% 0% 8.3% 12%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +262.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B2Vitamin B2 +1284.6%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.176mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Naan DV% diff.
Manganese 0.472mg 1.4mg 40%
Phosphorus 43mg 188mg 21%
Sodium 1mg 467mg 20%
Fiber 0.4g 4.8g 18%
Protein 2.69g 10.2g 15%
Starch 36g 15%
Magnesium 12mg 68mg 13%
Vitamin B2 0.013mg 0.18mg 13%
Vitamin B3 1.476mg 3.58mg 13%
Saturated fat 0.077g 2.907g 13%
Folate 58µg 16µg 11%
Fats 0.28g 6.7g 10%
Copper 0.069mg 0.158mg 10%
Vitamin E 0.04mg 1.32mg 9%
Calories 130kcal 286kcal 8%
Vitamin B5 0.39mg 8%
Polyunsaturated fat 0.076g 1.258g 8%
Iron 1.2mg 1.73mg 7%
Zinc 0.49mg 1.24mg 7%
Selenium 7.5µg 11.4µg 7%
Carbs 28.17g 46.21g 6%
Calcium 10mg 59mg 5%
Monounsaturated fat 0.088g 1.946g 5%
Potassium 35mg 185mg 4%
Vitamin B6 0.093mg 0.128mg 3%
Vitamin K 0µg 3.3µg 3%
Vitamin B1 0.163mg 0.176mg 1%
Choline 2.1mg 10.1mg 1%
Fructose 0.8g 1%
Protein per 100 calories 2.1g 3.6g N/A
Calories per 10 g protein 483kcal 280kcal N/A
Weight per 100 calories 77g 35g N/A
Unsaturated / Saturated Fat ratio 2.1 1.1 N/A
Net carbs 27.77g 41.41g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.05g 3.4g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Naan
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
Contains more WaterWater +96.1%
Contains more ProteinProtein +279.2%
Contains more FatsFats +2292.9%
Contains more CarbsCarbs +64%
Contains more OtherOther +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Naan
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 less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +2111.4%
Contains more Poly. FatPolyunsaturated fat +1555.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.