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Cocoa solids vs. Nattō — In-Depth Nutrition Comparison

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How are Cocoa solids and Nattō different?

  • Cocoa solids are richer in Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, and Potassium, while Nattō is higher in Vitamin K.
  • Cocoa solids covers your daily need of Copper 347% more than Nattō.
  • Cocoa solids contain 7 times more Fiber than Nattō. Cocoa solids contain 37g of Fiber, while Nattō contains 5.4g.
  • Nattō is lower in Saturated Fat.

Cocoa, dry powder, unsweetened and Natto types were used in this article.

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +333.9%
Contains more PotassiumPotassium +109.1%
Contains more IronIron +61.2%
Contains more CopperCopper +467.9%
Contains more ZincZinc +124.8%
Contains more PhosphorusPhosphorus +321.8%
Contains more ManganeseManganese +151.1%
Contains more SeleniumSelenium +62.5%
Contains more CalciumCalcium +69.5%
Contains less SodiumSodium -66.7%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 +26.8%
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 +105.1%
Contains more Vitamin B6Vitamin B6 +10.2%
Contains more Vitamin KVitamin K +824%
Contains more CholineCholine +375%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Nattō
1
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 +24.5%
Contains more CarbsCarbs +356.6%
Contains more OtherOther +205.3%
Contains more WaterWater +1734%
~equal in Protein ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +88.1%
Contains less Sat. FatSaturated Fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1311.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Nattō Opinion
Calories 228kcal 211kcal Cocoa solids
Protein 19.6g 19.4g Cocoa solids
Fats 13.7g 11g Cocoa solids
Vitamin C 0mg 13mg Nattō
Net carbs 20.9g 7.28g Cocoa solids
Carbs 57.9g 12.68g Cocoa solids
Magnesium 499mg 115mg Cocoa solids
Calcium 128mg 217mg Nattō
Potassium 1524mg 729mg Cocoa solids
Iron 13.86mg 8.6mg Cocoa solids
Sugar 1.75g 4.89g Cocoa solids
Fiber 37g 5.4g Cocoa solids
Copper 3.788mg 0.667mg Cocoa solids
Zinc 6.81mg 3.03mg Cocoa solids
Phosphorus 734mg 174mg Cocoa solids
Sodium 21mg 7mg Nattō
Vitamin E 0.1mg 0.01mg Cocoa solids
Manganese 3.837mg 1.528mg Cocoa solids
Selenium 14.3µg 8.8µg Cocoa solids
Vitamin B1 0.078mg 0.16mg Nattō
Vitamin B2 0.241mg 0.19mg Cocoa solids
Vitamin B3 2.185mg 0mg Cocoa solids
Vitamin B5 0.254mg 0.215mg Cocoa solids
Vitamin B6 0.118mg 0.13mg Nattō
Vitamin K 2.5µg 23.1µg Nattō
Folate 32µg 8µg Cocoa solids
Choline 12mg 57mg Nattō
Saturated Fat 8.07g 1.591g Nattō
Monounsaturated Fat 4.57g 2.43g Cocoa solids
Polyunsaturated fat 0.44g 6.21g Nattō
Tryptophan 0.293mg 0.223mg Cocoa solids
Threonine 0.776mg 0.813mg Nattō
Isoleucine 0.76mg 0.931mg Nattō
Leucine 1.189mg 1.509mg Nattō
Lysine 0.983mg 1.145mg Nattō
Methionine 0.202mg 0.208mg Nattō
Phenylalanine 0.941mg 0.941mg
Valine 1.177mg 1.018mg Cocoa solids
Histidine 0.339mg 0.512mg Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids 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
15%
Cocoa solids
20%
Nattō
Minerals Daily Need Coverage Score
339%
Cocoa solids
116%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 6.479g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 3.14g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.