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  6. Cereal vs. Nattō

Cereal vs. Nattō — In-Depth Nutrition Comparison

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Differences between cereal and nattō

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc, while nattō has more copper and manganese.
  • Cereal's daily need coverage for vitamin B1 is 511% higher.
  • The amount of sodium in nattō is lower.
  • Nattō has a lower glycemic index. The glycemic index of nattō is 56, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Natto.

Infographic

Cereal 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.
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Nattō
Nattō
8
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 IronIron +296%
Contains more ZincZinc +150.8%
Contains more MagnesiumMagnesium +505.3%
Contains more CalciumCalcium +2070%
Contains more PotassiumPotassium +594.3%
Contains more CopperCopper +386.9%
Contains more PhosphorusPhosphorus +126%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +39.7%

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.
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin CVitamin C +196.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +3830%
Contains more Vitamin B2Vitamin B2 +1936.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +4504.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Nattō DV% diff.
Vitamin B1 6.288mg 0.16mg 511%
Vitamin B6 5.986mg 0.13mg 450%
Iron 34.06mg 8.6mg 318%
Vitamin B2 3.87mg 0.19mg 283%
Vitamin B3 29.62mg 0mg 185%
Vitamin A 814µg 0µg 90%
Copper 0.137mg 0.667mg 59%
Zinc 7.6mg 3.03mg 42%
Polyunsaturated fat 0.354g 6.21g 39%
Sodium 795mg 7mg 34%
Manganese 0.79mg 1.528mg 32%
Vitamin C 38.5mg 13mg 28%
Protein 6.06g 19.4g 27%
Carbs 86.85g 12.68g 25%
Magnesium 19mg 115mg 23%
Calcium 10mg 217mg 21%
Vitamin K 0µg 23.1µg 19%
Potassium 105mg 729mg 18%
Fiber 1.4g 5.4g 16%
Fats 1.08g 11g 15%
Phosphorus 77mg 174mg 14%
Choline 57mg 10%
Calories 378kcal 211kcal 8%
Saturated fat 0.26g 1.591g 6%
Monounsaturated fat 0.204g 2.43g 6%
Selenium 6.3µg 8.8µg 5%
Folate 8µg 2%
Protein per 100 calories 1.6g 9.2g N/A
Calories per 10 g protein 624kcal 109kcal N/A
Weight per 100 calories 26g 47g N/A
Unsaturated / Saturated Fat ratio 2.1 5.4 N/A
Net carbs 85.45g 7.28g N/A
Sugar 10.35g 4.89g N/A
Vitamin E 0.08mg 0.01mg 0%
Vitamin B5 0.226mg 0.215mg 0%
Tryptophan 0.066mg 0.223mg 0%
Threonine 0.241mg 0.813mg 0%
Isoleucine 0.26mg 0.931mg 0%
Leucine 0.767mg 1.509mg 0%
Lysine 0.113mg 1.145mg 0%
Methionine 0.13mg 0.208mg 0%
Phenylalanine 0.365mg 0.941mg 0%
Valine 0.344mg 1.018mg 0%
Histidine 0.162mg 0.512mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Nattō
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 CarbsCarbs +584.9%
Contains more OtherOther +17.4%
Contains more ProteinProtein +220.1%
Contains more FatsFats +918.5%
Contains more WaterWater +1355.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -83.7%
Contains more Mono. FatMonounsaturated fat +1091.2%
Contains more Poly. FatPolyunsaturated fat +1654.2%

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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. 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.