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Nattō vs. Cocoa solids — In-Depth Nutrition Comparison

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How are Nattō and Cocoa solids different?

  • Nattō is richer in Vitamin K, while Cocoa solids are higher in Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, and Potassium.
  • Cocoa solids covers your daily need of Copper 347% more than Nattō.
  • Nattō contains 9 times more Vitamin K than Cocoa solids. Nattō contains 23.1µg of Vitamin K, while Cocoa solids contain 2.5µg.
  • Nattō is lower in Saturated Fat.

Natto and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Nattō vs Cocoa solids 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.
Contains more Calcium +69.5%
Contains less Sodium -66.7%
Contains more Iron +61.2%
Contains more Magnesium +333.9%
Contains more Phosphorus +321.8%
Contains more Potassium +109.1%
Contains more Zinc +124.8%
Contains more Copper +467.9%
Contains more Manganese +151.1%
Contains more Selenium +62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains more Calcium +69.5%
Contains less Sodium -66.7%
Contains more Iron +61.2%
Contains more Magnesium +333.9%
Contains more Phosphorus +321.8%
Contains more Potassium +109.1%
Contains more Zinc +124.8%
Contains more Copper +467.9%
Contains more Manganese +151.1%
Contains more Selenium +62.5%

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.
Nattō
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B6 +10.2%
Contains more Vitamin K +824%
Contains more Vitamin E +900%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +18.1%
Contains more Folate +300%
Equal in Vitamin B6 - 0.118
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B6 +10.2%
Contains more Vitamin K +824%
Contains more Vitamin E +900%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +18.1%
Contains more Folate +300%
Equal in Vitamin B6 - 0.118

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1734%
Contains more Fats +24.5%
Contains more Carbs +356.6%
Contains more Other +205.3%
Equal in Protein - 19.6
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Water +1734%
Contains more Fats +24.5%
Contains more Carbs +356.6%
Contains more Other +205.3%
Equal in Protein - 19.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +1311.4%
Contains more Monounsaturated Fat +88.1%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +1311.4%
Contains more Monounsaturated Fat +88.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Cocoa solids Opinion
Net carbs 7.28g 20.9g Cocoa solids
Protein 19.4g 19.6g Cocoa solids
Fats 11g 13.7g Cocoa solids
Carbs 12.68g 57.9g Cocoa solids
Calories 211kcal 228kcal Cocoa solids
Sugar 4.89g 1.75g Cocoa solids
Fiber 5.4g 37g Cocoa solids
Calcium 217mg 128mg Nattō
Iron 8.6mg 13.86mg Cocoa solids
Magnesium 115mg 499mg Cocoa solids
Phosphorus 174mg 734mg Cocoa solids
Potassium 729mg 1524mg Cocoa solids
Sodium 7mg 21mg Nattō
Zinc 3.03mg 6.81mg Cocoa solids
Copper 0.667mg 3.788mg Cocoa solids
Manganese 1.528mg 3.837mg Cocoa solids
Selenium 8.8µg 14.3µg Cocoa solids
Vitamin E 0.01mg 0.1mg Cocoa solids
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.078mg Nattō
Vitamin B2 0.19mg 0.241mg Cocoa solids
Vitamin B3 0mg 2.185mg Cocoa solids
Vitamin B5 0.215mg 0.254mg Cocoa solids
Vitamin B6 0.13mg 0.118mg Nattō
Folate 8µg 32µg Cocoa solids
Vitamin K 23.1µg 2.5µg Nattō
Tryptophan 0.223mg 0.293mg Cocoa solids
Threonine 0.813mg 0.776mg Nattō
Isoleucine 0.931mg 0.76mg Nattō
Leucine 1.509mg 1.189mg Nattō
Lysine 1.145mg 0.983mg Nattō
Methionine 0.208mg 0.202mg Nattō
Phenylalanine 0.941mg 0.941mg
Valine 1.018mg 1.177mg Cocoa solids
Histidine 0.512mg 0.339mg Nattō
Saturated Fat 1.591g 8.07g Nattō
Monounsaturated Fat 2.43g 4.57g Cocoa solids
Polyunsaturated fat 6.21g 0.44g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Cocoa solids
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nattō
16%
Cocoa solids
Minerals Daily Need Coverage Score
116%
Nattō
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 6.479g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 3.14g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.