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  6. Cottage cheese vs. Nattō

Cottage cheese vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between cottage cheese and nattō

  • Cottage cheese has more vitamin B12; however, nattō is higher in iron, copper, manganese, magnesium, zinc, fiber, vitamin K, and potassium.
  • Nattō covers your daily iron needs 107% more than cottage cheese.
  • Nattō has less sodium.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Natto.

Infographic

Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 MagnesiumMagnesium +1337.5%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +601%
Contains more IronIron +12185.7%
Contains more CopperCopper +2200%
Contains more ZincZinc +657.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +76300%
~equal in Phosphorus ~174mg
~equal in Selenium ~8.8µg

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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Nattō
Nattō
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +492.6%
Contains more Vitamin B2Vitamin B2 +16.6%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +209.8%

All nutrients comparison - raw data values

Nutrient Cottage cheese Nattō DV% diff.
Iron 0.07mg 8.6mg 107%
Copper 0.029mg 0.667mg 71%
Manganese 0.002mg 1.528mg 66%
Polyunsaturated fat 0.123g 6.21g 41%
Magnesium 8mg 115mg 25%
Zinc 0.4mg 3.03mg 24%
Fiber 0g 5.4g 22%
Vitamin K 0µg 23.1µg 19%
Vitamin B12 0.43µg 0µg 18%
Potassium 104mg 729mg 18%
Protein 11.12g 19.4g 17%
Sodium 364mg 7mg 16%
Vitamin C 0mg 13mg 14%
Calcium 83mg 217mg 13%
Vitamin B1 0.027mg 0.16mg 11%
Fats 4.3g 11g 10%
Choline 18.4mg 57mg 7%
Vitamin B5 0.557mg 0.215mg 7%
Vitamin B6 0.046mg 0.13mg 6%
Cholesterol 17mg 0mg 6%
Calories 98kcal 211kcal 6%
Vitamin A 37µg 0µg 4%
Monounsaturated fat 0.778g 2.43g 4%
Carbs 3.38g 12.68g 3%
Selenium 9.7µg 8.8µg 2%
Vitamin B2 0.163mg 0.19mg 2%
Phosphorus 159mg 174mg 2%
Vitamin B3 0.099mg 0mg 1%
Saturated fat 1.718g 1.591g 1%
Vitamin D 0.1µg 0µg 1%
Folate 12µg 8µg 1%
Net carbs 3.38g 7.28g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 4.89g N/A
Vitamin E 0.08mg 0.01mg 0%
Tryptophan 0.147mg 0.223mg 0%
Threonine 0.5mg 0.813mg 0%
Isoleucine 0.591mg 0.931mg 0%
Leucine 1.116mg 1.509mg 0%
Lysine 0.934mg 1.145mg 0%
Methionine 0.269mg 0.208mg 0%
Phenylalanine 0.577mg 0.941mg 0%
Valine 0.748mg 1.018mg 0%
Histidine 0.326mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +45%
Contains more ProteinProtein +74.5%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +275.1%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Nattō
Nattō
3
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 more Mono. FatMonounsaturated fat +212.3%
Contains more Poly. FatPolyunsaturated fat +4948.8%
~equal in Saturated fat ~1.591g

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.