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Club sandwich vs. Nattō — In-Depth Nutrition Comparison

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The main differences between club sandwich and nattō

  • Club sandwich has more vitamin B3, selenium, and vitamin B12; however, nattō has more iron, copper, magnesium, fiber, and zinc.
  • Daily need coverage for iron for nattō is 90% higher.
  • Nattō is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Natto.

Infographic

Club sandwich 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" 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Nattō
8
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 PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +181.8%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +128.4%
Contains more PotassiumPotassium +222.6%
Contains more IronIron +527.7%
Contains more CopperCopper +649.4%
Contains more ZincZinc +126.1%
Contains less SodiumSodium -98.9%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Nattō
3
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 +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +284.2%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +195.5%
Contains more Vitamin KVitamin K +165.5%
Contains more CholineCholine +19.2%
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B2 ~0.19mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 CarbsCarbs +56.7%
Contains more OtherOther +24.7%
Contains more ProteinProtein +12.9%
Contains more FatsFats +36.6%
~equal in Water ~55.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +21.4%
Contains less Sat. FatSaturated fat -48.8%
Contains more Poly. FatPolyunsaturated fat +230.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Nattō
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Nattō DV% diff.
Iron 1.37mg 8.6mg 90%
Manganese 1.528mg 66%
Copper 0.089mg 0.667mg 64%
Vitamin B3 5.575mg 0mg 35%
Selenium 24.8µg 8.8µg 29%
Polyunsaturated fat 1.88g 6.21g 29%
Sodium 630mg 7mg 27%
Magnesium 32mg 115mg 20%
Vitamin B12 0.47µg 0µg 20%
Fiber 1.2g 5.4g 17%
Cholesterol 46mg 0mg 15%
Potassium 226mg 729mg 15%
Zinc 1.34mg 3.03mg 15%
Vitamin B6 0.296mg 0.13mg 13%
Vitamin B5 0.826mg 0.215mg 12%
Vitamin K 8.7µg 23.1µg 12%
Calcium 95mg 217mg 12%
Vitamin C 4.4mg 13mg 10%
Saturated fat 3.109g 1.591g 7%
Phosphorus 215mg 174mg 6%
Folate 31µg 8µg 6%
Fats 8.05g 11g 5%
Vitamin E 0.61mg 0.01mg 4%
Vitamin A 35µg 0µg 4%
Protein 17.19g 19.4g 4%
Carbs 19.87g 12.68g 2%
Choline 47.8mg 57mg 2%
Vitamin D 0.1µg 0µg 1%
Monounsaturated fat 2.949g 2.43g 1%
Vitamin B1 0.172mg 0.16mg 1%
Vitamin D 5IU 0IU 1%
Calories 220kcal 211kcal 0%
Net carbs 18.67g 7.28g N/A
Sugar 4.68g 4.89g N/A
Vitamin B2 0.186mg 0.19mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich 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
37%
Club sandwich
20%
Nattō
Minerals Daily Need Coverage Score
50%
Club sandwich
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 1.518g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.1)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.