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Chard raw vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between chard raw and nattō

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, nattō is richer in iron, copper, manganese, zinc, phosphorus, calcium, and fiber.
  • Chard raw covers your daily vitamin K needs 672% more than nattō.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Natto.

Infographic

Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +42%
Contains more CalciumCalcium +325.5%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +377.8%
Contains more CopperCopper +272.6%
Contains more ZincZinc +741.7%
Contains more PhosphorusPhosphorus +278.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +317.5%
Contains more SeleniumSelenium +877.8%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Nattō
5
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 +130.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin KVitamin K +3493.1%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more CholineCholine +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Nattō DV% diff.
Vitamin K 830µg 23.1µg 672%
Iron 1.8mg 8.6mg 85%
Copper 0.179mg 0.667mg 54%
Manganese 0.366mg 1.528mg 51%
Polyunsaturated fat 0.07g 6.21g 41%
Protein 1.8g 19.4g 35%
Vitamin A 306µg 0µg 34%
Zinc 0.36mg 3.03mg 24%
Vitamin C 30mg 13mg 19%
Phosphorus 46mg 174mg 18%
Fats 0.2g 11g 17%
Calcium 51mg 217mg 17%
Fiber 1.6g 5.4g 15%
Selenium 0.9µg 8.8µg 14%
Vitamin E 1.89mg 0.01mg 13%
Calories 19kcal 211kcal 10%
Vitamin B1 0.04mg 0.16mg 10%
Potassium 379mg 729mg 10%
Sodium 213mg 7mg 9%
Magnesium 81mg 115mg 8%
Vitamin B2 0.09mg 0.19mg 8%
Choline 18mg 57mg 7%
Saturated fat 0.03g 1.591g 7%
Monounsaturated fat 0.04g 2.43g 6%
Carbs 3.74g 12.68g 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B6 0.099mg 0.13mg 2%
Folate 14µg 8µg 2%
Vitamin B5 0.172mg 0.215mg 1%
Net carbs 2.14g 7.28g N/A
Sugar 1.1g 4.89g N/A
Tryptophan 0.017mg 0.223mg 0%
Threonine 0.083mg 0.813mg 0%
Isoleucine 0.147mg 0.931mg 0%
Leucine 0.13mg 1.509mg 0%
Lysine 0.099mg 1.145mg 0%
Methionine 0.019mg 0.208mg 0%
Phenylalanine 0.11mg 0.941mg 0%
Valine 0.11mg 1.018mg 0%
Histidine 0.036mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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 +68.4%
Contains more ProteinProtein +977.8%
Contains more FatsFats +5400%
Contains more CarbsCarbs +239%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
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 -98.1%
Contains more Mono. FatMonounsaturated fat +5975%
Contains more Poly. FatPolyunsaturated fat +8771.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.