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American cheese vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between American cheese and nattō?

  • American cheese is richer in calcium, phosphorus, and vitamin B12, yet nattō is richer in iron, copper, manganese, and fiber.
  • Nattō's daily need coverage for iron is 100% higher.
  • Nattō contains less cholesterol.
  • American cheese has a lower glycemic index than nattō.

We used Cheese, pasteurized process, American, without added vitamin D and Natto types in this comparison.

Infographic

American cheese vs Nattō 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Nattō
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more CalciumCalcium +381.6%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +129.5%
Contains more MagnesiumMagnesium +342.3%
Contains more PotassiumPotassium +452.3%
Contains more IronIron +1265.1%
Contains more CopperCopper +1350%
Contains more ZincZinc +21.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3626.8%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Nattō
5
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +87.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more Vitamin KVitamin K +788.5%
Contains more CholineCholine +57.5%
~equal in Folate ~8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more FatsFats +189%
Contains more OtherOther +256.3%
Contains more CarbsCarbs +242.7%
Contains more WaterWater +38.9%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains more Mono. FatMonounsaturated fat +238.9%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +382.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Nattō
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Nattō DV% diff.
Iron 0.63mg 8.6mg 100%
Calcium 1045mg 217mg 83%
Saturated fat 18.057g 1.591g 75%
Sodium 1671mg 7mg 72%
Copper 0.046mg 0.667mg 69%
Phosphorus 641mg 174mg 67%
Manganese 0.041mg 1.528mg 65%
Vitamin B12 1.5µg 0µg 63%
Polyunsaturated fat 1.286g 6.21g 33%
Cholesterol 100mg 0mg 33%
Fats 31.79g 11g 32%
Vitamin A 250µg 0µg 28%
Fiber 0g 5.4g 22%
Selenium 20.2µg 8.8µg 21%
Magnesium 26mg 115mg 21%
Potassium 132mg 729mg 18%
Vitamin K 2.6µg 23.1µg 17%
Monounsaturated fat 8.236g 2.43g 15%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.015mg 0.16mg 12%
Calories 371kcal 211kcal 8%
Vitamin B6 0.054mg 0.13mg 6%
Zinc 2.49mg 3.03mg 5%
Vitamin E 0.8mg 0.01mg 5%
Vitamin B5 0.403mg 0.215mg 4%
Choline 36.2mg 57mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.234mg 0.19mg 3%
Protein 18.13g 19.4g 3%
Vitamin D 23IU 0IU 3%
Carbs 3.7g 12.68g 3%
Net carbs 3.7g 7.28g N/A
Sugar 2.26g 4.89g N/A
Vitamin B3 0.076mg 0mg 0%
Folate 8µg 8µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.223mg 0%
Threonine 0.772mg 0.813mg 0%
Isoleucine 0.938mg 0.931mg 0%
Leucine 1.716mg 1.509mg 0%
Lysine 1.516mg 1.145mg 0%
Methionine 0.475mg 0.208mg 0%
Phenylalanine 0.939mg 0.941mg 0%
Valine 1.187mg 1.018mg 0%
Histidine 0.546mg 0.512mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
33%
American cheese
20%
Nattō
Minerals Daily Need Coverage Score
106%
American cheese
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1664mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 16.466g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.