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  6. Broccoli vs. Nattō

Broccoli vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Nattō

  • Broccoli has more Vitamin C, Vitamin K, and Folate, while Nattō has more Iron, Copper, Manganese, Zinc, Magnesium, Calcium, and Phosphorus.
  • Nattō covers your daily need of Iron 98% more than Broccoli.
  • Broccoli contains 8 times more Folate than Nattō. While Broccoli contains 63µg of Folate, Nattō contains only 8µg.

These are the specific foods used in this comparison Broccoli, raw and Natto.

Infographic

Broccoli 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.
Broccoli
Broccoli
0
:
10
Nattō
Nattō
Contains more Calcium +361.7%
Contains more Iron +1078.1%
Contains more Magnesium +447.6%
Contains more Phosphorus +163.6%
Contains more Potassium +130.7%
Contains less Sodium -78.8%
Contains more Zinc +639%
Contains more Copper +1261.2%
Contains more Manganese +627.6%
Contains more Selenium +252%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +361.7%
Contains more Iron +1078.1%
Contains more Magnesium +447.6%
Contains more Phosphorus +163.6%
Contains more Potassium +130.7%
Contains less Sodium -78.8%
Contains more Zinc +639%
Contains more Copper +1261.2%
Contains more Manganese +627.6%
Contains more Selenium +252%

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.
Broccoli
Broccoli
8
:
2
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin C +586.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +34.6%
Contains more Folate +687.5%
Contains more Vitamin K +339.8%
Contains more Vitamin B1 +125.4%
Contains more Vitamin B2 +62.4%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Nattō
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 A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin C +586.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +34.6%
Contains more Folate +687.5%
Contains more Vitamin K +339.8%
Contains more Vitamin B1 +125.4%
Contains more Vitamin B2 +62.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Nattō
Nattō
Contains more Water +62.3%
Contains more Protein +587.9%
Contains more Fats +2873%
Contains more Carbs +91%
Contains more Other +118.4%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Nattō
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 Water +62.3%
Contains more Protein +587.9%
Contains more Fats +2873%
Contains more Carbs +91%
Contains more Other +118.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Nattō
Nattō
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +21990.9%
Contains more Polyunsaturated fat +16242.1%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +21990.9%
Contains more Polyunsaturated fat +16242.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Nattō Opinion
Net carbs 4.04g 7.28g Nattō
Protein 2.82g 19.4g Nattō
Fats 0.37g 11g Nattō
Carbs 6.64g 12.68g Nattō
Calories 34kcal 211kcal Nattō
Fructose 0.68g Broccoli
Sugar 1.7g 4.89g Broccoli
Fiber 2.6g 5.4g Nattō
Calcium 47mg 217mg Nattō
Iron 0.73mg 8.6mg Nattō
Magnesium 21mg 115mg Nattō
Phosphorus 66mg 174mg Nattō
Potassium 316mg 729mg Nattō
Sodium 33mg 7mg Nattō
Zinc 0.41mg 3.03mg Nattō
Copper 0.049mg 0.667mg Nattō
Manganese 0.21mg 1.528mg Nattō
Selenium 2.5µg 8.8µg Nattō
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin C 89.2mg 13mg Broccoli
Vitamin B1 0.071mg 0.16mg Nattō
Vitamin B2 0.117mg 0.19mg Nattō
Vitamin B3 0.639mg 0mg Broccoli
Vitamin B5 0.573mg 0.215mg Broccoli
Vitamin B6 0.175mg 0.13mg Broccoli
Folate 63µg 8µg Broccoli
Vitamin K 101.6µg 23.1µg Broccoli
Tryptophan 0.033mg 0.223mg Nattō
Threonine 0.088mg 0.813mg Nattō
Isoleucine 0.079mg 0.931mg Nattō
Leucine 0.129mg 1.509mg Nattō
Lysine 0.135mg 1.145mg Nattō
Methionine 0.038mg 0.208mg Nattō
Phenylalanine 0.117mg 0.941mg Nattō
Valine 0.125mg 1.018mg Nattō
Histidine 0.059mg 0.512mg Nattō
Saturated Fat 0.039g 1.591g Broccoli
Monounsaturated Fat 0.011g 2.43g Nattō
Polyunsaturated fat 0.038g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Nattō
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
65%
Broccoli
20%
Nattō
Minerals Daily Need Coverage Score
19%
Broccoli
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 26mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.552g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 24)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.7)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.