Coconut vs. Nattō — In-Depth Nutrition Comparison
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What are the differences between coconut and nattō?
- Coconut is higher in fiber, yet nattō is higher in iron, copper, calcium, magnesium, vitamin K, zinc, vitamin B2, and potassium.
- Coconut's daily need coverage for saturated fat is 141% more.
- Coconut has 2 times more fiber than nattō. While coconut has 9g of fiber, nattō has only 5.4g.
- The amount of saturated fat in nattō is lower.
We used Nuts, coconut meat, raw and Natto types in this article.
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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.
| Contains more SeleniumSelenium | +14.8% |
| Contains more MagnesiumMagnesium | +259.4% |
| Contains more CalciumCalcium | +1450% |
| Contains more PotassiumPotassium | +104.8% |
| Contains more IronIron | +253.9% |
| Contains more CopperCopper | +53.3% |
| Contains more ZincZinc | +175.5% |
| Contains more PhosphorusPhosphorus | +54% |
| Contains less SodiumSodium | -65% |
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.
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +39.5% |
| Contains more FolateFolate | +225% |
| Contains more Vitamin CVitamin C | +293.9% |
| Contains more Vitamin B1Vitamin B1 | +142.4% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +11450% |
| Contains more CholineCholine | +371.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.591g | 128% |
| Iron | 2.43mg | 8.6mg | 77% |
| Polyunsaturated fat | 0.366g | 6.21g | 39% |
| Fats | 33.49g | 11g | 35% |
| Protein | 3.33g | 19.4g | 32% |
| Copper | 0.435mg | 0.667mg | 26% |
| Magnesium | 32mg | 115mg | 20% |
| Calcium | 14mg | 217mg | 20% |
| Vitamin K | 0.2µg | 23.1µg | 19% |
| Zinc | 1.1mg | 3.03mg | 18% |
| Fiber | 9g | 5.4g | 14% |
| Vitamin B2 | 0.02mg | 0.19mg | 13% |
| Potassium | 356mg | 729mg | 11% |
| Vitamin C | 3.3mg | 13mg | 11% |
| Phosphorus | 113mg | 174mg | 9% |
| Choline | 12.1mg | 57mg | 8% |
| Vitamin B1 | 0.066mg | 0.16mg | 8% |
| Calories | 354kcal | 211kcal | 7% |
| Vitamin B6 | 0.054mg | 0.13mg | 6% |
| Folate | 26µg | 8µg | 5% |
| Monounsaturated fat | 1.425g | 2.43g | 3% |
| Vitamin B3 | 0.54mg | 0mg | 3% |
| Selenium | 10.1µg | 8.8µg | 2% |
| Vitamin B5 | 0.3mg | 0.215mg | 2% |
| Vitamin E | 0.24mg | 0.01mg | 2% |
| Sodium | 20mg | 7mg | 1% |
| Carbs | 15.23g | 12.68g | 1% |
| Manganese | 1.5mg | 1.528mg | 1% |
| Net carbs | 6.23g | 7.28g | N/A |
| Sugar | 6.23g | 4.89g | N/A |
| Tryptophan | 0.039mg | 0.223mg | 0% |
| Threonine | 0.121mg | 0.813mg | 0% |
| Isoleucine | 0.131mg | 0.931mg | 0% |
| Leucine | 0.247mg | 1.509mg | 0% |
| Lysine | 0.147mg | 1.145mg | 0% |
| Methionine | 0.062mg | 0.208mg | 0% |
| Phenylalanine | 0.169mg | 0.941mg | 0% |
| Valine | 0.202mg | 1.018mg | 0% |
| Histidine | 0.077mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +204.5% |
| Contains more CarbsCarbs | +20.1% |
| Contains more ProteinProtein | +482.6% |
| Contains more WaterWater | +17.1% |
| Contains more OtherOther | +97.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.6% |
| Contains more Mono. FatMonounsaturated fat | +70.5% |
| Contains more Poly. FatPolyunsaturated fat | +1596.7% |
