Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Mozzarella
  5. Compare
  6. Mozzarella vs. Nattō

Mozzarella vs. Nattō — In-Depth Nutrition Comparison

Compare

Significant differences between mozzarella and nattō

  • Mozzarella has more calcium, phosphorus, and vitamin B12; however, nattō is richer in iron, copper, fiber, magnesium, and potassium.
  • Nattō covers your daily iron needs 104% more than mozzarella.
  • Nattō contains less cholesterol.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of mozzarella is 27.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Natto.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Nattō
Nattō
6
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 CalciumCalcium +236.9%
Contains more PhosphorusPhosphorus +201.1%
Contains more SeleniumSelenium +78.4%
Contains more MagnesiumMagnesium +342.3%
Contains more PotassiumPotassium +667.4%
Contains more IronIron +3340%
Contains more CopperCopper +2370.4%
Contains less SodiumSodium -56.3%
~equal in Zinc ~3.03mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +1183.3%
Contains more CholineCholine +209.8%

All nutrients comparison - raw data values

Nutrient Mozzarella Nattō DV% diff.
Iron 0.25mg 8.6mg 104%
Copper 0.027mg 0.667mg 71%
Manganese 1.528mg 66%
Calcium 731mg 217mg 51%
Phosphorus 524mg 174mg 50%
Saturated fat 10.867g 1.591g 42%
Polyunsaturated fat 0.509g 6.21g 38%
Vitamin B12 0.92µg 0µg 38%
Fiber 0g 5.4g 22%
Magnesium 26mg 115mg 21%
Potassium 95mg 729mg 19%
Cholesterol 54mg 0mg 18%
Vitamin K 1.8µg 23.1µg 18%
Protein 27.5g 19.4g 16%
Vitamin A 137µg 0µg 15%
Vitamin C 0mg 13mg 14%
Selenium 15.7µg 8.8µg 13%
Vitamin B1 0.02mg 0.16mg 12%
Vitamin B2 0.34mg 0.19mg 12%
Fats 17.1g 11g 9%
Choline 18.4mg 57mg 7%
Monounsaturated fat 4.844g 2.43g 6%
Vitamin B6 0.08mg 0.13mg 4%
Vitamin B5 0.215mg 4%
Calories 280kcal 211kcal 3%
Carbs 3.1g 12.68g 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B3 0.12mg 0mg 1%
Vitamin E 0.15mg 0.01mg 1%
Zinc 3.13mg 3.03mg 1%
Net carbs 3.1g 7.28g N/A
Sugar 1.23g 4.89g N/A
Sodium 16mg 7mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Nattō
Nattō
2
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 ProteinProtein +41.8%
Contains more FatsFats +55.5%
Contains more OtherOther +26.3%
Contains more CarbsCarbs +309%
Contains more WaterWater +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 more Mono. FatMonounsaturated fat +99.3%
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +1120%

People also compare

Mozzarella
Mozzarella vs Cheese
Cheese
Mozzarella
Mozzarella vs Parmigiano-Reggiano
Parmigiano-Reggiano
Mozzarella
Mozzarella vs Pizza
Pizza
Nattō
Nattō vs Tofu
Tofu
Nattō
Nattō vs Miso
Miso
Nattō
Nattō vs Dashi
Dashi

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.