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Nattō vs. Falafel — In-Depth Nutrition Comparison

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Differences between Nattō and Falafel

  • Nattō has more Iron, Copper, Manganese, Calcium, Selenium, Zinc, Vitamin C, and Magnesium, while Falafel has more Folate.
  • Nattō's daily need coverage for Iron is 65% higher.
  • Falafel contains 9 times less Selenium than Nattō. Nattō contains 8.8µg of Selenium, while Falafel contains 1µg.
  • The amount of Sodium in Nattō is lower.

The food types used in this comparison are Natto and Falafel, home-prepared.

Infographic

Nattō vs Falafel 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.
Nattō
9
:
Contains more Calcium +301.9%
Contains more Iron +151.5%
Contains more Magnesium +40.2%
Contains more Potassium +24.6%
Contains less Sodium -97.6%
Contains more Zinc +102%
Contains more Copper +158.5%
Contains more Manganese +121.1%
Contains more Selenium +780%
Contains more Phosphorus +10.3%
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 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +301.9%
Contains more Iron +151.5%
Contains more Magnesium +40.2%
Contains more Potassium +24.6%
Contains less Sodium -97.6%
Contains more Zinc +102%
Contains more Copper +158.5%
Contains more Manganese +121.1%
Contains more Selenium +780%
Contains more Phosphorus +10.3%

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
6
:
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +14.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +35.8%
Contains more Folate +1062.5%
Equal in Vitamin B1 - 0.146
Equal in Vitamin B6 - 0.125
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 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +14.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +35.8%
Contains more Folate +1062.5%
Equal in Vitamin B1 - 0.146
Equal in Vitamin B6 - 0.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
:
Contains more Protein +45.8%
Contains more Water +58.9%
Contains more Fats +61.8%
Contains more Carbs +151.1%
Contains more Other +27.9%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Protein +45.8%
Contains more Water +58.9%
Contains more Fats +61.8%
Contains more Carbs +151.1%
Contains more Other +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +49.3%
Contains more Monounsaturated Fat +318.6%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +49.3%
Contains more Monounsaturated Fat +318.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Falafel Opinion
Net carbs 7.28g 31.84g Falafel
Protein 19.4g 13.31g Nattō
Fats 11g 17.8g Falafel
Carbs 12.68g 31.84g Falafel
Calories 211kcal 333kcal Falafel
Sugar 4.89g Falafel
Fiber 5.4g Nattō
Calcium 217mg 54mg Nattō
Iron 8.6mg 3.42mg Nattō
Magnesium 115mg 82mg Nattō
Phosphorus 174mg 192mg Falafel
Potassium 729mg 585mg Nattō
Sodium 7mg 294mg Nattō
Zinc 3.03mg 1.5mg Nattō
Copper 0.667mg 0.258mg Nattō
Manganese 1.528mg 0.691mg Nattō
Selenium 8.8µg 1µg Nattō
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.01mg Nattō
Vitamin C 13mg 1.6mg Nattō
Vitamin B1 0.16mg 0.146mg Nattō
Vitamin B2 0.19mg 0.166mg Nattō
Vitamin B3 0mg 1.044mg Falafel
Vitamin B5 0.215mg 0.292mg Falafel
Vitamin B6 0.13mg 0.125mg Nattō
Folate 8µg 93µg Falafel
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.134mg Nattō
Threonine 0.813mg 0.492mg Nattō
Isoleucine 0.931mg 0.567mg Nattō
Leucine 1.509mg 0.944mg Nattō
Lysine 1.145mg 0.856mg Nattō
Methionine 0.208mg 0.187mg Nattō
Phenylalanine 0.941mg 0.707mg Nattō
Valine 1.018mg 0.562mg Nattō
Histidine 0.512mg 0.364mg Nattō
Saturated Fat 1.591g 2.383g Nattō
Monounsaturated Fat 2.43g 10.171g Falafel
Polyunsaturated fat 6.21g 4.16g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Falafel
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
18%
Falafel
Minerals Daily Need Coverage Score
116%
Nattō
60%
Falafel

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 0.792g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 23)
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.