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Amaranth grain vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Nattō

  • Amaranth grain has less Iron, Copper, Manganese, Zinc, Potassium, Calcium, Fiber, Vitamin B2, Vitamin B1, and Magnesium.
  • Nattō covers your daily Iron needs 81% more than Amaranth grain.

Food varieties used in this article are Amaranth grain, cooked and Natto.

Infographic

Amaranth grain vs Nattō 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -14.3%
Contains more Calcium +361.7%
Contains more Iron +309.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +17.6%
Contains more Potassium +440%
Contains more Zinc +252.3%
Contains more Copper +347.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains less Sodium -14.3%
Contains more Calcium +361.7%
Contains more Iron +309.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +17.6%
Contains more Potassium +440%
Contains more Zinc +252.3%
Contains more Copper +347.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Nattō
Contains more Vitamin E +1800%
Contains more Vitamin B3 +∞%
Contains more Folate +175%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B6 +15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +∞%
Contains more Folate +175%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B6 +15%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Nattō
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Nattō Opinion
Net carbs 16.59g 7.28g Amaranth grain
Protein 3.8g 19.4g Nattō
Fats 1.58g 11g Nattō
Carbs 18.69g 12.68g Amaranth grain
Calories 102kcal 211kcal Nattō
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 4.89g Amaranth grain
Fiber 2.1g 5.4g Nattō
Calcium 47mg 217mg Nattō
Iron 2.1mg 8.6mg Nattō
Magnesium 65mg 115mg Nattō
Phosphorus 148mg 174mg Nattō
Potassium 135mg 729mg Nattō
Sodium 6mg 7mg Amaranth grain
Zinc 0.86mg 3.03mg Nattō
Copper 0.149mg 0.667mg Nattō
Vitamin A IU 0IU Nattō
Vitamin E 0.19mg 0.01mg Amaranth grain
Vitamin D IU 0IU Nattō
Vitamin D µg 0µg Nattō
Vitamin C mg 13mg Nattō
Vitamin B1 0.015mg 0.16mg Nattō
Vitamin B2 0.022mg 0.19mg Nattō
Vitamin B3 0.235mg 0mg Amaranth grain
Vitamin B5 mg 0.215mg Nattō
Vitamin B6 0.113mg 0.13mg Nattō
Folate 22µg 8µg Amaranth grain
Vitamin B12 µg 0µg Nattō
Vitamin K µg 23.1µg Nattō
Tryptophan mg 0.223mg Nattō
Threonine mg 0.813mg Nattō
Isoleucine mg 0.931mg Nattō
Leucine mg 1.509mg Nattō
Lysine mg 1.145mg Nattō
Methionine mg 0.208mg Nattō
Phenylalanine mg 0.941mg Nattō
Valine mg 1.018mg Nattō
Histidine mg 0.512mg Nattō
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 1.591g Amaranth grain
Monounsaturated Fat g 2.43g Nattō
Polyunsaturated fat g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
20
Nattō
Mineral Summary Score
36
Amaranth grain
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
116%
Nattō
Carbohydrates
19%
Amaranth grain
13%
Nattō
Fats
7%
Amaranth grain
51%
Nattō

Comparison summary

Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 41)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.591g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.