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  6. Couscous vs. Nattō

Couscous vs. Nattō — In-Depth Nutrition Comparison

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Important differences between couscous and nattō

  • Couscous has more selenium; however, nattō has more iron, copper, manganese, magnesium, zinc, phosphorus, calcium, potassium, and vitamin K.
  • Nattō's daily need coverage for iron is 103% more.
  • Couscous has 3 times more selenium than nattō. Couscous has 27.5µg of selenium, while nattō has 8.8µg.

The food varieties used in the comparison are Couscous, cooked and Natto.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 less SodiumSodium -28.6%
Contains more SeleniumSelenium +212.5%
Contains more MagnesiumMagnesium +1337.5%
Contains more CalciumCalcium +2612.5%
Contains more PotassiumPotassium +1156.9%
Contains more IronIron +2163.2%
Contains more CopperCopper +1526.8%
Contains more ZincZinc +1065.4%
Contains more PhosphorusPhosphorus +690.9%
Contains more ManganeseManganese +1719%

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% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Nattō
Nattō
5
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 EVitamin E +1200%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +154%
Contains more Vitamin B2Vitamin B2 +603.7%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +23000%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Nattō DV% diff.
Iron 0.38mg 8.6mg 103%
Copper 0.041mg 0.667mg 70%
Manganese 0.084mg 1.528mg 63%
Polyunsaturated fat 0.064g 6.21g 41%
Selenium 27.5µg 8.8µg 34%
Protein 3.79g 19.4g 31%
Magnesium 8mg 115mg 25%
Zinc 0.26mg 3.03mg 25%
Phosphorus 22mg 174mg 22%
Calcium 8mg 217mg 21%
Potassium 58mg 729mg 20%
Vitamin K 0.1µg 23.1µg 19%
Fats 0.16g 11g 17%
Fiber 1.4g 5.4g 16%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.027mg 0.19mg 13%
Choline 3.3mg 57mg 10%
Vitamin B1 0.063mg 0.16mg 8%
Saturated fat 0.029g 1.591g 7%
Vitamin B3 0.983mg 0mg 6%
Vitamin B6 0.051mg 0.13mg 6%
Monounsaturated fat 0.022g 2.43g 6%
Calories 112kcal 211kcal 5%
Carbs 23.22g 12.68g 4%
Vitamin B5 0.371mg 0.215mg 3%
Folate 15µg 8µg 2%
Vitamin E 0.13mg 0.01mg 1%
Protein per 100 calories 3.4g 9.2g N/A
Calories per 10 g protein 296kcal 109kcal N/A
Weight per 100 calories 89g 47g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 21.82g 7.28g N/A
Sugar 0.1g 4.89g N/A
Sodium 5mg 7mg 0%
Tryptophan 0.049mg 0.223mg 0%
Threonine 0.1mg 0.813mg 0%
Isoleucine 0.147mg 0.931mg 0%
Leucine 0.259mg 1.509mg 0%
Lysine 0.073mg 1.145mg 0%
Methionine 0.059mg 0.208mg 0%
Phenylalanine 0.184mg 0.941mg 0%
Valine 0.162mg 1.018mg 0%
Histidine 0.077mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Nattō
Nattō
3
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 +83.1%
Contains more WaterWater +31.9%
Contains more ProteinProtein +411.9%
Contains more FatsFats +6775%
Contains more OtherOther +630.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -98.2%
Contains more Mono. FatMonounsaturated fat +10945.5%
Contains more Poly. FatPolyunsaturated fat +9603.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.