Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fortune cookie vs. Nattō — In-Depth Nutrition Comparison

Compare

The main differences between fortune cookie and nattō

  • Fortune cookie contains less iron, copper, manganese, zinc, magnesium, calcium, potassium, phosphorus, vitamin K, and fiber than nattō.
  • Daily need coverage for iron for nattō is 90% higher.
  • Fortune cookie has a higher glycemic index than nattō.

Food types used in this article are Cookies, fortune and Natto.

Infographic

Fortune cookie 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Nattō
10
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 +1542.9%
Contains more CalciumCalcium +1708.3%
Contains more PotassiumPotassium +1678%
Contains more IronIron +497.2%
Contains more CopperCopper +1011.7%
Contains more ZincZinc +1682.4%
Contains more PhosphorusPhosphorus +397.1%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +704.2%
Contains more SeleniumSelenium +203.4%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +850%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Nattō
4
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 +562.5%
Contains more ProteinProtein +361.9%
Contains more FatsFats +307.4%
Contains more WaterWater +587.8%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 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 less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +80.7%
Contains more Poly. FatPolyunsaturated fat +1232.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Nattō DV% diff.
Iron 1.44mg 8.6mg 90%
Copper 0.06mg 0.667mg 67%
Manganese 0.19mg 1.528mg 58%
Polyunsaturated fat 0.466g 6.21g 38%
Protein 4.2g 19.4g 30%
Magnesium 7mg 115mg 26%
Zinc 0.17mg 3.03mg 26%
Carbs 84g 12.68g 24%
Calcium 12mg 217mg 21%
Potassium 41mg 729mg 20%
Phosphorus 35mg 174mg 20%
Vitamin K 1.1µg 23.1µg 18%
Fiber 1.6g 5.4g 15%
Folate 66µg 8µg 15%
Vitamin C 0mg 13mg 14%
Fats 2.7g 11g 13%
Vitamin B3 1.84mg 0mg 12%
Selenium 2.9µg 8.8µg 11%
Choline 6mg 57mg 9%
Vitamin B6 0.013mg 0.13mg 9%
Calories 378kcal 211kcal 8%
Vitamin B2 0.13mg 0.19mg 5%
Saturated fat 0.669g 1.591g 4%
Monounsaturated fat 1.345g 2.43g 3%
Vitamin B1 0.182mg 0.16mg 2%
Vitamin B5 0.297mg 0.215mg 2%
Sodium 31mg 7mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 7.28g N/A
Sugar 45.42g 4.89g N/A
Vitamin E 0.03mg 0.01mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.223mg 0%
Threonine 0.123mg 0.813mg 0%
Isoleucine 0.165mg 0.931mg 0%
Leucine 0.295mg 1.509mg 0%
Lysine 0.157mg 1.145mg 0%
Methionine 0.076mg 0.208mg 0%
Phenylalanine 0.203mg 0.941mg 0%
Valine 0.192mg 1.018mg 0%
Histidine 0.088mg 0.512mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Fortune cookie
20%
Nattō
Minerals Daily Need Coverage Score
15%
Fortune cookie
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 40.53g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.922g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.1)
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.