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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 and Zinc, while Nattō has more Vitamin B3, Vitamin A, Copper and Manganese.
  • Cereal's daily need coverage for Vitamin B1 is 511% higher.
  • Nattō contains 114 times less Sodium than Cereal. Cereal contains 795mg of Sodium, while Nattō contains 7mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Nattō
Contains more Iron +296%
Contains more Zinc +150.8%
Contains more Calcium +2070%
Contains more Potassium +594.3%
Contains more Magnesium +505.3%
Contains more Copper +386.9%
Contains more Phosphorus +126%
Contains less Sodium -99.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +296%
Contains more Zinc +150.8%
Contains more Calcium +2070%
Contains more Potassium +594.3%
Contains more Magnesium +505.3%
Contains more Copper +386.9%
Contains more Phosphorus +126%
Contains less Sodium -99.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
8
:
4
Nattō
Contains more Vitamin C +196.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +3830%
Contains more Vitamin B2 +1936.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +4504.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin C +196.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +3830%
Contains more Vitamin B2 +1936.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +4504.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.215

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
393
Cereal
20
Nattō
Mineral Summary Score
212
Cereal
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
116%
Nattō
Carbohydrates
87%
Cereal
13%
Nattō
Fats
5%
Cereal
51%
Nattō

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Nattō
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Nattō
Nattō contains less Sugars (difference - 5.46g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 788mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.331g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.1)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Nattō Opinion
Calories 378 211 Cereal
Protein 6.06 19.4 Nattō
Fats 1.08 11 Nattō
Vitamin C 38.5 13 Cereal
Carbs 86.85 12.68 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Nattō
Iron 34.06 8.6 Cereal
Calcium 10 217 Nattō
Potassium 105 729 Nattō
Magnesium 19 115 Nattō
Sugars 10.35 4.89 Nattō
Fiber 1.4 5.4 Nattō
Copper 0.137 0.667 Nattō
Zinc 7.6 3.03 Cereal
Starch
Phosphorus 77 174 Nattō
Sodium 795 7 Nattō
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.01 Cereal
Vitamin D 0 Nattō
Vitamin B1 6.288 0.16 Cereal
Vitamin B2 3.87 0.19 Cereal
Vitamin B3 29.62 0 Cereal
Vitamin B5 0.226 0.215 Cereal
Vitamin B6 5.986 0.13 Cereal
Vitamin B12 0 Nattō
Vitamin K 0 23.1 Nattō
Folate 8 Nattō
Trans Fat 0 Cereal
Saturated Fat 0.26 1.591 Cereal
Monounsaturated Fat 0.204 2.43 Nattō
Polyunsaturated fat 0.354 6.21 Nattō
Tryptophan 0.066 0.223 Nattō
Threonine 0.241 0.813 Nattō
Isoleucine 0.26 0.931 Nattō
Leucine 0.767 1.509 Nattō
Lysine 0.113 1.145 Nattō
Methionine 0.13 0.208 Nattō
Phenylalanine 0.365 0.941 Nattō
Valine 0.344 1.018 Nattō
Histidine 0.162 0.512 Nattō
Fructose 0.26 Cereal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.