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Chocolate vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Chocolate and Nattō

  • Chocolate has more Copper, Vitamin B12, and Magnesium, however Nattō is higher in Calcium, Vitamin K, Vitamin B1, Vitamin B2, Selenium, and Zinc.
  • Chocolate covers your daily Saturated Fat needs 85% more than Nattō.
  • Nattō contains 10000000 times less Vitamin B12 than Chocolate. Chocolate contains 0.23µg of Vitamin B12, while Nattō contains 0µg.
  • Nattō has less Saturated Fat.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Natto.

Infographic

Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Equal in Iron - 8.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Equal in Iron - 8.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +185.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +185.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Nattō Opinion
Net carbs 54.17g 7.28g Chocolate
Protein 4.88g 19.4g Nattō
Fats 31.28g 11g Chocolate
Carbs 61.17g 12.68g Chocolate
Calories 546kcal 211kcal Chocolate
Starch g g
Fructose 0g g Chocolate
Sugar 47.9g 4.89g Nattō
Fiber 7g 5.4g Chocolate
Calcium 56mg 217mg Nattō
Iron 8.02mg 8.6mg Nattō
Magnesium 146mg 115mg Chocolate
Phosphorus 206mg 174mg Chocolate
Potassium 559mg 729mg Nattō
Sodium 24mg 7mg Nattō
Zinc 2.01mg 3.03mg Nattō
Copper 1.028mg 0.667mg Chocolate
Vitamin A 50IU 0IU Chocolate
Vitamin E 0.54mg 0.01mg Chocolate
Vitamin D IU 0IU Nattō
Vitamin D µg 0µg Nattō
Vitamin C mg 13mg Nattō
Vitamin B1 0.025mg 0.16mg Nattō
Vitamin B2 0.05mg 0.19mg Nattō
Vitamin B3 0.725mg 0mg Chocolate
Vitamin B5 0.297mg 0.215mg Chocolate
Vitamin B6 0.042mg 0.13mg Nattō
Folate µg 8µg Nattō
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 23.1µg Nattō
Tryptophan mg 0.223mg Nattō
Threonine mg 0.813mg Nattō
Isoleucine mg 0.931mg Nattō
Leucine mg 1.509mg Nattō
Lysine mg 1.145mg Nattō
Methionine mg 0.208mg Nattō
Phenylalanine mg 0.941mg Nattō
Valine mg 1.018mg Nattō
Histidine mg 0.512mg Nattō
Cholesterol 8mg 0mg Nattō
Trans Fat 0.112g 0g Nattō
Saturated Fat 18.519g 1.591g Nattō
Monounsaturated Fat 9.54g 2.43g Chocolate
Polyunsaturated fat 1.092g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Chocolate
20
Nattō
Mineral Summary Score
120
Chocolate
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
29%
Chocolate
116%
Nattō
Carbohydrates
61%
Chocolate
13%
Nattō
Fats
144%
Chocolate
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 43.01g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 16.928g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 33)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.1)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.