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  6. Cheesecake vs. Nattō

Cheesecake vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between cheesecake and nattō

  • The amount of iron, copper, manganese, magnesium, zinc, fiber, and potassium in nattō is higher than in cheesecake.
  • Nattō covers your daily iron needs 100% more than cheesecake.

Specific food types used in this comparison are Cheesecake commercially prepared and Natto.

Infographic

Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Nattō
Nattō
10
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 +945.5%
Contains more CalciumCalcium +325.5%
Contains more PotassiumPotassium +710%
Contains more IronIron +1265.1%
Contains more CopperCopper +3235%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +87.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +991.4%
Contains more SeleniumSelenium +69.2%

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Nattō
Nattō
5
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 +5500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +165.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +3150%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +425%
Contains more CholineCholine +24.2%
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Cheesecake Nattō DV% diff.
Iron 0.63mg 8.6mg 100%
Copper 0.02mg 0.667mg 72%
Manganese 0.14mg 1.528mg 60%
Saturated fat 9.921g 1.591g 38%
Polyunsaturated fat 1.602g 6.21g 31%
Protein 5.5g 19.4g 28%
Magnesium 11mg 115mg 25%
Zinc 0.51mg 3.03mg 23%
Fiber 0.4g 5.4g 20%
Sodium 438mg 7mg 19%
Potassium 90mg 729mg 19%
Vitamin A 159µg 0µg 18%
Fats 22.5g 11g 18%
Cholesterol 55mg 0mg 18%
Calcium 51mg 217mg 17%
Monounsaturated fat 8.634g 2.43g 16%
Vitamin K 4.4µg 23.1µg 16%
Vitamin C 0.4mg 13mg 14%
Phosphorus 93mg 174mg 12%
Vitamin B1 0.028mg 0.16mg 11%
Vitamin B5 0.571mg 0.215mg 7%
Vitamin B12 0.17µg 0µg 7%
Selenium 5.2µg 8.8µg 7%
Vitamin B6 0.052mg 0.13mg 6%
Calories 321kcal 211kcal 6%
Carbs 25.5g 12.68g 4%
Vitamin E 0.56mg 0.01mg 4%
Vitamin D 0.5µg 0µg 3%
Folate 18µg 8µg 3%
Choline 45.9mg 57mg 2%
Vitamin D 18IU 0IU 2%
Vitamin B3 0.195mg 0mg 1%
Net carbs 25.1g 7.28g N/A
Sugar 21.8g 4.89g N/A
Vitamin B2 0.193mg 0.19mg 0%
Tryptophan 0.064mg 0.223mg 0%
Threonine 0.222mg 0.813mg 0%
Isoleucine 0.281mg 0.931mg 0%
Leucine 0.464mg 1.509mg 0%
Lysine 0.372mg 1.145mg 0%
Methionine 0.136mg 0.208mg 0%
Phenylalanine 0.258mg 0.941mg 0%
Valine 0.314mg 1.018mg 0%
Histidine 0.133mg 0.512mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Nattō
Nattō
3
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 +104.5%
Contains more CarbsCarbs +101.1%
Contains more ProteinProtein +252.7%
Contains more WaterWater +20.7%
Contains more OtherOther +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 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 +255.3%
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +287.6%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.