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  6. Cornmeal vs. Nattō

Cornmeal vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and nattō

  • Cornmeal has more folate, vitamin B1, and vitamin B3; however, nattō is higher in copper, manganese, iron, zinc, calcium, magnesium, and vitamin K.
  • Nattō covers your daily copper needs 66% more than cornmeal.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Natto.

Infographic

Cornmeal 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 SeleniumSelenium +19.3%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +97.2%
Contains more CopperCopper +777.6%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +75.8%
Contains more ManganeseManganese +778.2%
~equal in Sodium ~7mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Nattō
Nattō
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +2512.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Nattō DV% diff.
Copper 0.076mg 0.667mg 66%
Manganese 0.174mg 1.528mg 59%
Iron 4.36mg 8.6mg 53%
Folate 209µg 8µg 50%
Polyunsaturated fat 0.828g 6.21g 36%
Vitamin B1 0.551mg 0.16mg 33%
Vitamin B3 4.968mg 0mg 31%
Starch 73.3g 30%
Protein 7.11g 19.4g 25%
Carbs 79.45g 12.68g 22%
Zinc 0.66mg 3.03mg 22%
Calcium 3mg 217mg 21%
Magnesium 32mg 115mg 20%
Vitamin K 0µg 23.1µg 19%
Potassium 142mg 729mg 17%
Vitamin B2 0.382mg 0.19mg 15%
Fats 1.75g 11g 14%
Vitamin C 0mg 13mg 14%
Phosphorus 99mg 174mg 11%
Choline 8.6mg 57mg 9%
Calories 370kcal 211kcal 8%
Fiber 3.9g 5.4g 6%
Saturated fat 0.22g 1.591g 6%
Monounsaturated fat 0.39g 2.43g 5%
Vitamin B6 0.182mg 0.13mg 4%
Selenium 10.5µg 8.8µg 3%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 0.01mg 1%
Vitamin B5 0.24mg 0.215mg 1%
Protein per 100 calories 1.9g 9.2g N/A
Calories per 10 g protein 520kcal 109kcal N/A
Weight per 100 calories 27g 47g N/A
Unsaturated / Saturated Fat ratio 5.5 5.4 N/A
Net carbs 75.55g 7.28g N/A
Sugar 1.61g 4.89g N/A
Sodium 7mg 7mg 0%
Tryptophan 0.038mg 0.223mg 0%
Threonine 0.172mg 0.813mg 0%
Isoleucine 0.242mg 0.931mg 0%
Leucine 1.006mg 1.509mg 0%
Lysine 0.105mg 1.145mg 0%
Methionine 0.162mg 0.208mg 0%
Phenylalanine 0.366mg 0.941mg 0%
Valine 0.337mg 1.018mg 0%
Histidine 0.172mg 0.512mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Nattō
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 +526.6%
Contains more ProteinProtein +172.9%
Contains more FatsFats +528.6%
Contains more WaterWater +392.1%
Contains more OtherOther +272.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +523.1%
Contains more Poly. FatPolyunsaturated fat +650%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.