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  6. Club sandwich vs. Nattō

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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Nattō
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
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

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

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
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
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%

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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. 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.