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Romano cheese vs. Nattō — In-Depth Nutrition Comparison

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Differences between romano cheese and nattō

  • Romano cheese has more calcium, phosphorus, and vitamin B12, while nattō has more iron, copper, manganese, and fiber.
  • Nattō's daily need coverage for iron is 98% higher.
  • The amount of cholesterol in nattō is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of nattō is 56.

The food types used in this comparison are Cheese, romano and Natto.

Infographic

Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Nattō
7
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 +390.3%
Contains more PhosphorusPhosphorus +336.8%
Contains more SeleniumSelenium +64.8%
Contains more MagnesiumMagnesium +180.5%
Contains more PotassiumPotassium +747.7%
Contains more IronIron +1016.9%
Contains more CopperCopper +2123.3%
Contains more ZincZinc +17.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +7540%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin KVitamin K +950%
Contains more FolateFolate +14.3%
Contains more CholineCholine +270.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
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 +63.9%
Contains more FatsFats +144.9%
Contains more OtherOther +253.7%
Contains more CarbsCarbs +249.3%
Contains more WaterWater +78%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 more Mono. FatMonounsaturated fat +222.6%
Contains less Sat. FatSaturated fat -90.7%
Contains more Poly. FatPolyunsaturated fat +947.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Nattō
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Nattō DV% diff.
Iron 0.77mg 8.6mg 98%
Calcium 1064mg 217mg 85%
Phosphorus 760mg 174mg 84%
Saturated fat 17.115g 1.591g 71%
Copper 0.03mg 0.667mg 71%
Manganese 0.02mg 1.528mg 66%
Sodium 1433mg 7mg 62%
Vitamin B12 1.12µg 0µg 47%
Polyunsaturated fat 0.593g 6.21g 37%
Cholesterol 104mg 0mg 35%
Protein 31.8g 19.4g 25%
Fats 26.94g 11g 25%
Fiber 0g 5.4g 22%
Potassium 86mg 729mg 19%
Magnesium 41mg 115mg 18%
Vitamin K 2.2µg 23.1µg 17%
Monounsaturated fat 7.838g 2.43g 14%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.37mg 0.19mg 14%
Vitamin A 96µg 0µg 11%
Vitamin B1 0.037mg 0.16mg 10%
Selenium 14.5µg 8.8µg 10%
Calories 387kcal 211kcal 9%
Choline 15.4mg 57mg 8%
Zinc 2.58mg 3.03mg 4%
Vitamin B5 0.424mg 0.215mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Carbs 3.63g 12.68g 3%
Vitamin B6 0.085mg 0.13mg 3%
Vitamin E 0.23mg 0.01mg 1%
Net carbs 3.63g 7.28g N/A
Sugar 0.73g 4.89g N/A
Vitamin B3 0.077mg 0mg 0%
Folate 7µg 8µg 0%
Tryptophan 0.429mg 0.223mg 0%
Threonine 1.171mg 0.813mg 0%
Isoleucine 1.685mg 0.931mg 0%
Leucine 3.071mg 1.509mg 0%
Lysine 2.941mg 1.145mg 0%
Methionine 0.852mg 0.208mg 0%
Phenylalanine 1.71mg 0.941mg 0%
Valine 2.183mg 1.018mg 0%
Histidine 1.231mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Romano cheese
20%
Nattō
Minerals Daily Need Coverage Score
106%
Romano cheese
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.16g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1426mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 15.524g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $2.5)
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.
Which food is richer in vitamins?
?
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

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.