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  6. Blackberry vs. Nattō

Blackberry vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between blackberries and nattō

  • Blackberries have less iron, copper, manganese, zinc, magnesium, phosphorus, calcium, potassium, selenium, and vitamin B2.
  • Nattō covers your daily iron needs 100% more than blackberries.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Blackberries, raw and Natto.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Nattō
Nattō
9
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +648.3%
Contains more PotassiumPotassium +350%
Contains more IronIron +1287.1%
Contains more CopperCopper +304.2%
Contains more ZincZinc +471.7%
Contains more PhosphorusPhosphorus +690.9%
Contains more ManganeseManganese +136.5%
Contains more SeleniumSelenium +2100%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Nattō
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 CVitamin C +61.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more FolateFolate +212.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +570.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Nattō DV% diff.
Iron 0.62mg 8.6mg 100%
Copper 0.165mg 0.667mg 56%
Polyunsaturated fat 0.28g 6.21g 40%
Manganese 0.646mg 1.528mg 38%
Protein 1.39g 19.4g 36%
Magnesium 20mg 115mg 23%
Zinc 0.53mg 3.03mg 23%
Phosphorus 22mg 174mg 22%
Calcium 29mg 217mg 19%
Potassium 162mg 729mg 17%
Fats 0.49g 11g 16%
Selenium 0.4µg 8.8µg 15%
Vitamin B2 0.026mg 0.19mg 13%
Vitamin B1 0.02mg 0.16mg 12%
Choline 8.5mg 57mg 9%
Vitamin C 21mg 13mg 9%
Vitamin B6 0.03mg 0.13mg 8%
Calories 43kcal 211kcal 8%
Vitamin E 1.17mg 0.01mg 8%
Saturated fat 0.014g 1.591g 7%
Monounsaturated fat 0.047g 2.43g 6%
Folate 25µg 8µg 4%
Vitamin B3 0.646mg 0mg 4%
Fructose 2.4g 3%
Vitamin K 19.8µg 23.1µg 3%
Vitamin B5 0.276mg 0.215mg 1%
Carbs 9.61g 12.68g 1%
Vitamin A 11µg 0µg 1%
Net carbs 4.31g 7.28g N/A
Sugar 4.88g 4.89g N/A
Fiber 5.3g 5.4g 0%
Sodium 1mg 7mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Nattō
Nattō
4
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 WaterWater +60.2%
Contains more ProteinProtein +1295.7%
Contains more FatsFats +2144.9%
Contains more CarbsCarbs +31.9%
Contains more OtherOther +427.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Nattō
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 less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +5070.2%
Contains more Poly. FatPolyunsaturated fat +2117.9%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.