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  6. Cheese sandwich vs. Nattō

Cheese sandwich vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and nattō?

  • Cheese sandwich is richer in phosphorus, selenium, vitamin B3, vitamin B2, and vitamin B1, yet nattō is richer in iron, copper, zinc, and manganese.
  • Nattō's daily need coverage for iron is 75% higher.
  • Nattō contains less sodium.

We used Crackers, wheat, sandwich, with cheese filling and Natto types in this comparison.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Nattō
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 PhosphorusPhosphorus +119.5%
Contains more SeleniumSelenium +176.1%
Contains more MagnesiumMagnesium +113%
Contains more PotassiumPotassium +138.2%
Contains more IronIron +228.2%
Contains more CopperCopper +316.9%
Contains more ZincZinc +248.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +41.1%
~equal in Calcium ~217mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Nattō
Nattō
4
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 B1Vitamin B1 +123.8%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +189.3%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +766.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Nattō DV% diff.
Iron 2.62mg 8.6mg 75%
Copper 0.16mg 0.667mg 56%
Sodium 839mg 7mg 36%
Phosphorus 382mg 174mg 30%
Selenium 24.3µg 8.8µg 28%
Fats 25g 11g 22%
Zinc 0.87mg 3.03mg 20%
Vitamin B3 3.185mg 0mg 20%
Polyunsaturated fat 9.166g 6.21g 20%
Monounsaturated fat 10.351g 2.43g 20%
Vitamin K 23.1µg 19%
Manganese 1.083mg 1.528mg 19%
Protein 9.8g 19.4g 19%
Vitamin B2 0.427mg 0.19mg 18%
Vitamin B1 0.358mg 0.16mg 17%
Magnesium 54mg 115mg 15%
Carbs 58.2g 12.68g 15%
Folate 64µg 8µg 14%
Calories 497kcal 211kcal 14%
Vitamin C 1.5mg 13mg 13%
Saturated fat 4.129g 1.591g 12%
Potassium 306mg 729mg 12%
Vitamin B6 0.261mg 0.13mg 10%
Choline 57mg 10%
Fiber 3.1g 5.4g 9%
Vitamin B5 0.622mg 0.215mg 8%
Vitamin B12 0.12µg 0µg 5%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 0µg 2%
Calcium 204mg 217mg 1%
Net carbs 55.1g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.13mg 0.223mg 0%
Threonine 0.298mg 0.813mg 0%
Isoleucine 0.383mg 0.931mg 0%
Leucine 0.698mg 1.509mg 0%
Lysine 0.344mg 1.145mg 0%
Methionine 0.167mg 0.208mg 0%
Phenylalanine 0.472mg 0.941mg 0%
Valine 0.438mg 1.018mg 0%
Histidine 0.219mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +127.3%
Contains more CarbsCarbs +359%
Contains more OtherOther +100%
Contains more ProteinProtein +98%
Contains more WaterWater +1619.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Nattō
Nattō
1
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 +326%
Contains more Poly. FatPolyunsaturated fat +47.6%
Contains less Sat. FatSaturated fat -61.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.