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  6. Cheese vs. Nattō

Cheese vs. Nattō — In-Depth Nutrition Comparison

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Important differences between cheese and nattō

  • Cheese has more calcium, vitamin B12, phosphorus, and selenium; however, nattō has more iron, copper, and manganese.
  • Nattō's daily need coverage for iron is 106% more.
  • Nattō is lower in cholesterol.
  • Nattō has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Natto.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +227.2%
Contains more ZincZinc +20.1%
Contains more PhosphorusPhosphorus +161.5%
Contains more SeleniumSelenium +223.9%
Contains more MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +859.2%
Contains more IronIron +6042.9%
Contains more CopperCopper +2123.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +5559.3%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Nattō
Nattō
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B2Vitamin B2 +125.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +451.7%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin KVitamin K +862.5%

All nutrients comparison - raw data values

Nutrient Cheese Nattō DV% diff.
Iron 0.14mg 8.6mg 106%
Saturated fat 18.867g 1.591g 79%
Copper 0.03mg 0.667mg 71%
Manganese 0.027mg 1.528mg 65%
Calcium 710mg 217mg 49%
Vitamin B12 1.1µg 0µg 46%
Phosphorus 455mg 174mg 40%
Vitamin A 330µg 0µg 37%
Selenium 28.5µg 8.8µg 36%
Fats 33.31g 11g 34%
Cholesterol 99mg 0mg 33%
Polyunsaturated fat 1.421g 6.21g 32%
Sodium 653mg 7mg 28%
Fiber 0g 5.4g 22%
Magnesium 27mg 115mg 21%
Potassium 76mg 729mg 19%
Vitamin B2 0.428mg 0.19mg 18%
Vitamin K 2.4µg 23.1µg 17%
Monounsaturated fat 9.246g 2.43g 17%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.029mg 0.16mg 11%
Calories 404kcal 211kcal 10%
Protein 22.87g 19.4g 7%
Choline 16.5mg 57mg 7%
Zinc 3.64mg 3.03mg 6%
Vitamin E 0.71mg 0.01mg 5%
Vitamin B6 0.066mg 0.13mg 5%
Folate 27µg 8µg 5%
Vitamin B5 0.41mg 0.215mg 4%
Carbs 3.09g 12.68g 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Protein per 100 calories 5.7g 9.2g N/A
Calories per 10 g protein 177kcal 109kcal N/A
Weight per 100 calories 25g 47g N/A
Unsaturated / Saturated Fat ratio 0.57 5.4 N/A
Net carbs 3.09g 7.28g N/A
Sugar 0.48g 4.89g N/A
Vitamin B3 0.059mg 0mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.223mg 0%
Threonine 1.044mg 0.813mg 0%
Isoleucine 1.206mg 0.931mg 0%
Leucine 1.939mg 1.509mg 0%
Lysine 1.025mg 1.145mg 0%
Methionine 0.547mg 0.208mg 0%
Phenylalanine 1.074mg 0.941mg 0%
Valine 1.404mg 1.018mg 0%
Histidine 0.547mg 0.512mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +17.9%
Contains more FatsFats +202.8%
Contains more OtherOther +95.3%
Contains more CarbsCarbs +310.4%
Contains more WaterWater +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +280.5%
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +337%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.