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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 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" 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Nattō
5
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 +27%
Contains more CopperCopper +54.1%
Contains more PhosphorusPhosphorus +18.4%
Contains more CalciumCalcium +287.5%
Contains more PotassiumPotassium +30.4%
Contains more ZincZinc +50.7%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +193.3%
~equal in Iron ~8.6mg
~equal in Manganese ~1.528mg

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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Nattō
7
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 +5300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +185.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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 +184.4%
Contains more CarbsCarbs +382.4%
Contains more ProteinProtein +297.5%
Contains more WaterWater +5572.2%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
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 +292.6%
Contains less Sat. FatSaturated Fat -91.4%
Contains more Poly. FatPolyunsaturated fat +468.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Nattō
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Chocolate Nattō Opinion
Calories 546kcal 211kcal Chocolate
Protein 4.88g 19.4g Nattō
Fats 31.28g 11g Chocolate
Vitamin C 13mg Nattō
Net carbs 54.17g 7.28g Chocolate
Carbs 61.17g 12.68g Chocolate
Cholesterol 8mg 0mg Nattō
Magnesium 146mg 115mg Chocolate
Calcium 56mg 217mg Nattō
Potassium 559mg 729mg Nattō
Iron 8.02mg 8.6mg Nattō
Sugar 47.9g 4.89g Nattō
Fiber 7g 5.4g Chocolate
Copper 1.028mg 0.667mg Chocolate
Zinc 2.01mg 3.03mg Nattō
Phosphorus 206mg 174mg Chocolate
Sodium 24mg 7mg Nattō
Vitamin A 50IU 0IU Chocolate
Vitamin A 2µg 0µg Chocolate
Vitamin E 0.54mg 0.01mg Chocolate
Manganese 1.419mg 1.528mg Nattō
Selenium 3µg 8.8µg 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
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 23.1µg Nattō
Folate 8µg Nattō
Trans Fat 0.112g 0g Nattō
Choline 57mg Nattō
Saturated Fat 18.519g 1.591g Nattō
Monounsaturated Fat 9.54g 2.43g Chocolate
Polyunsaturated fat 1.092g 6.21g Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Chocolate
20%
Nattō
Minerals Daily Need Coverage Score
116%
Chocolate
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 8mg)
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 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

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. 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.