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  6. Cocoa bean vs. Nattō

Cocoa bean vs. Nattō — In-Depth Nutrition Comparison

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How are cocoa bean and nattō different?

  • Cocoa bean has more copper, fiber, manganese, iron, magnesium, phosphorus, potassium, zinc, and vitamin B2 than nattō.
  • Daily need coverage for copper for cocoa bean is 327% higher.
  • Cocoa bean contains 6 times more fiber than nattō. While cocoa bean contains 29.8g of fiber, nattō contains only 5.4g.
  • Nattō has less saturated fat.

Cocoa, dry powder, unsweetened, processed with alkali and Natto are the varieties used in this article.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Nattō
Nattō
2
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 +313.9%
Contains more PotassiumPotassium +244.2%
Contains more IronIron +80.5%
Contains more CopperCopper +440.8%
Contains more ZincZinc +110.2%
Contains more PhosphorusPhosphorus +318.4%
Contains more ManganeseManganese +144.6%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +95.5%
Contains less SodiumSodium -63.2%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Nattō
Nattō
5
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 EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +142.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more Vitamin KVitamin K +862.5%
Contains more CholineCholine +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Nattō DV% diff.
Copper 3.607mg 0.667mg 327%
Fiber 29.8g 5.4g 98%
Manganese 3.737mg 1.528mg 96%
Iron 15.52mg 8.6mg 87%
Magnesium 476mg 115mg 86%
Phosphorus 728mg 174mg 79%
Potassium 2509mg 729mg 52%
Polyunsaturated fat 0.42g 6.21g 39%
Zinc 6.37mg 3.03mg 30%
Saturated fat 7.76g 1.591g 28%
Vitamin B2 0.46mg 0.19mg 21%
Caffeine 78mg 0mg 20%
Vitamin K 2.4µg 23.1µg 17%
Carbs 58.3g 12.68g 15%
Vitamin B3 2.4mg 0mg 15%
Vitamin C 0mg 13mg 14%
Calcium 111mg 217mg 11%
Choline 11.4mg 57mg 8%
Selenium 13.2µg 8.8µg 8%
Folate 32µg 8µg 6%
Monounsaturated fat 4.39g 2.43g 5%
Vitamin B1 0.11mg 0.16mg 4%
Fats 13.1g 11g 3%
Protein 18.1g 19.4g 3%
Sodium 19mg 7mg 1%
Vitamin E 0.1mg 0.01mg 1%
Vitamin B5 0.254mg 0.215mg 1%
Vitamin B6 0.118mg 0.13mg 1%
Calories 220kcal 211kcal 0%
Net carbs 28.5g 7.28g N/A
Sugar 1.76g 4.89g N/A
Tryptophan 0.271mg 0.223mg 0%
Threonine 0.716mg 0.813mg 0%
Isoleucine 0.701mg 0.931mg 0%
Leucine 1.097mg 1.509mg 0%
Lysine 0.907mg 1.145mg 0%
Methionine 0.187mg 0.208mg 0%
Phenylalanine 0.869mg 0.941mg 0%
Valine 1.086mg 1.018mg 0%
Histidine 0.312mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Nattō
Nattō
2
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 +19.1%
Contains more CarbsCarbs +359.8%
Contains more OtherOther +310.5%
Contains more WaterWater +1937.8%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 +80.7%
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +1378.6%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.