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  6. Chinese cabbage vs. Nattō

Chinese cabbage vs. Nattō — In-Depth Nutrition Comparison

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How are Chinese cabbage and nattō different?

  • Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K; however, nattō is richer in iron, copper, manganese, zinc, magnesium, phosphorus, and fiber.
  • Daily need coverage for iron for nattō is 98% higher.
  • Chinese cabbage has a lower glycemic index (32) than nattō (56).

Cabbage, chinese (pak-choi), raw and Natto are the varieties used in this article.

Infographic

Chinese cabbage 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" 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% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Nattō
Nattō
10
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 MagnesiumMagnesium +505.3%
Contains more CalciumCalcium +106.7%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +975%
Contains more CopperCopper +3076.2%
Contains more ZincZinc +1494.7%
Contains more PhosphorusPhosphorus +370.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +861%
Contains more SeleniumSelenium +1660%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Nattō
Nattō
4
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 +246.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +97%
Contains more FolateFolate +725%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more CholineCholine +790.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Nattō DV% diff.
Iron 0.8mg 8.6mg 98%
Copper 0.021mg 0.667mg 72%
Manganese 0.159mg 1.528mg 60%
Polyunsaturated fat 0.096g 6.21g 41%
Vitamin C 45mg 13mg 36%
Protein 1.5g 19.4g 36%
Zinc 0.19mg 3.03mg 26%
Vitamin A 223µg 0µg 25%
Magnesium 19mg 115mg 23%
Phosphorus 37mg 174mg 20%
Vitamin K 45.5µg 23.1µg 19%
Fiber 1g 5.4g 18%
Fats 0.2g 11g 17%
Selenium 0.5µg 8.8µg 15%
Folate 66µg 8µg 15%
Potassium 252mg 729mg 14%
Calcium 105mg 217mg 11%
Calories 13kcal 211kcal 10%
Vitamin B1 0.04mg 0.16mg 10%
Choline 6.4mg 57mg 9%
Vitamin B2 0.07mg 0.19mg 9%
Saturated fat 0.027g 1.591g 7%
Monounsaturated fat 0.015g 2.43g 6%
Vitamin B6 0.194mg 0.13mg 5%
Carbs 2.18g 12.68g 4%
Vitamin B3 0.5mg 0mg 3%
Vitamin B5 0.088mg 0.215mg 3%
Sodium 65mg 7mg 3%
Vitamin E 0.09mg 0.01mg 1%
Net carbs 1.18g 7.28g N/A
Sugar 1.18g 4.89g N/A
Tryptophan 0.015mg 0.223mg 0%
Threonine 0.049mg 0.813mg 0%
Isoleucine 0.085mg 0.931mg 0%
Leucine 0.088mg 1.509mg 0%
Lysine 0.089mg 1.145mg 0%
Methionine 0.009mg 0.208mg 0%
Phenylalanine 0.044mg 0.941mg 0%
Valine 0.066mg 1.018mg 0%
Histidine 0.026mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 +73.2%
Contains more ProteinProtein +1193.3%
Contains more FatsFats +5400%
Contains more CarbsCarbs +481.7%
Contains more OtherOther +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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 -98.3%
Contains more Mono. FatMonounsaturated fat +16100%
Contains more Poly. FatPolyunsaturated fat +6368.8%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.