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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 and Magnesium, however Nattō is higher in Calcium, Vitamin K, Vitamin B1, Vitamin B2, Selenium, Vitamin B12 and Zinc.
  • Chocolate covers your daily Saturated Fat needs 85% more than Nattō.
  • Nattō contains 2 times less Copper than Chocolate. Chocolate contains 1.028mg of Copper, while Nattō contains 0.667mg.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Nattō
Contains more Magnesium +27%
Contains more Copper +54.1%
Contains more Phosphorus +18.4%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains more Zinc +50.7%
Contains less Sodium -70.8%
Equal in Iron - 8.6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +27%
Contains more Copper +54.1%
Contains more Phosphorus +18.4%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains more Zinc +50.7%
Contains less Sodium -70.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
29%
Chocolate
116%
Nattō
Carbohydrates
61%
Chocolate
13%
Nattō
Fats
144%
Chocolate
51%
Nattō

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Nattō
Nattō contains less Sugars (difference - 43.01g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 17mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chocolate Nattō Opinion
Calories 546 211 Chocolate
Protein 4.88 19.4 Nattō
Fats 31.28 11 Chocolate
Vitamin C 13 Nattō
Carbs 61.17 12.68 Chocolate
Cholesterol 8 0 Nattō
Vitamin D 0 Nattō
Iron 8.02 8.6 Nattō
Calcium 56 217 Nattō
Potassium 559 729 Nattō
Magnesium 146 115 Chocolate
Sugars 47.9 4.89 Nattō
Fiber 7 5.4 Chocolate
Copper 1.028 0.667 Chocolate
Zinc 2.01 3.03 Nattō
Starch
Phosphorus 206 174 Chocolate
Sodium 24 7 Nattō
Vitamin A 50 0 Chocolate
Vitamin E 0.54 0.01 Chocolate
Vitamin D 0 Nattō
Vitamin B1 0.025 0.16 Nattō
Vitamin B2 0.05 0.19 Nattō
Vitamin B3 0.725 0 Chocolate
Vitamin B5 0.297 0.215 Chocolate
Vitamin B6 0.042 0.13 Nattō
Vitamin B12 0.23 0 Chocolate
Vitamin K 8.1 23.1 Nattō
Folate 8 Nattō
Trans Fat 0.112 0 Nattō
Saturated Fat 18.519 1.591 Nattō
Monounsaturated Fat 9.54 2.43 Chocolate
Polyunsaturated fat 1.092 6.21 Nattō
Tryptophan 0.223 Nattō
Threonine 0.813 Nattō
Isoleucine 0.931 Nattō
Leucine 1.509 Nattō
Lysine 1.145 Nattō
Methionine 0.208 Nattō
Phenylalanine 0.941 Nattō
Valine 1.018 Nattō
Histidine 0.512 Nattō
Fructose 0 Chocolate

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.