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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 RAE, 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 Magnesium +505.3%
Contains more Phosphorus +126%
Contains more Potassium +594.3%
Contains less Sodium -99.1%
Contains more Copper +386.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Iron +296%
Contains more Zinc +150.8%
Contains more Calcium +2070%
Contains more Magnesium +505.3%
Contains more Phosphorus +126%
Contains more Potassium +594.3%
Contains less Sodium -99.1%
Contains more Copper +386.9%

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 A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +196.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 +700%
Contains more Vitamin C +196.2%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Nattō
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cereal Nattō Opinion
Net carbs 85.45g 7.28g Cereal
Protein 6.06g 19.4g Nattō
Fats 1.08g 11g Nattō
Carbs 86.85g 12.68g Cereal
Calories 378kcal 211kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 4.89g Nattō
Fiber 1.4g 5.4g Nattō
Calcium 10mg 217mg Nattō
Iron 34.06mg 8.6mg Cereal
Magnesium 19mg 115mg Nattō
Phosphorus 77mg 174mg Nattō
Potassium 105mg 729mg Nattō
Sodium 795mg 7mg Nattō
Zinc 7.6mg 3.03mg Cereal
Copper 0.137mg 0.667mg Nattō
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.01mg Cereal
Vitamin D IU 0IU Nattō
Vitamin D µg 0µg Nattō
Vitamin C 38.5mg 13mg Cereal
Vitamin B1 6.288mg 0.16mg Cereal
Vitamin B2 3.87mg 0.19mg Cereal
Vitamin B3 29.62mg 0mg Cereal
Vitamin B5 0.226mg 0.215mg Cereal
Vitamin B6 5.986mg 0.13mg Cereal
Folate µg 8µg Nattō
Vitamin B12 µg 0µg Nattō
Vitamin K 0µg 23.1µg Nattō
Tryptophan 0.066mg 0.223mg Nattō
Threonine 0.241mg 0.813mg Nattō
Isoleucine 0.26mg 0.931mg Nattō
Leucine 0.767mg 1.509mg Nattō
Lysine 0.113mg 1.145mg Nattō
Methionine 0.13mg 0.208mg Nattō
Phenylalanine 0.365mg 0.941mg Nattō
Valine 0.344mg 1.018mg Nattō
Histidine 0.162mg 0.512mg Nattō
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 1.591g Cereal
Monounsaturated Fat 0.204g 2.43g Nattō
Polyunsaturated fat 0.354g 6.21g Nattō

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
36%
Cereal
116%
Nattō
Carbohydrates
87%
Cereal
13%
Nattō
Fats
5%
Cereal
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.