Crackers vs. Nattō — In-Depth Nutrition Comparison
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Important differences between crackers and nattō
- Crackers have more vitamin K, vitamin B3, vitamin B1, and folate; however, nattō has more copper, iron, manganese, magnesium, and zinc.
- Nattō's daily need coverage for copper is 63% more.
- Nattō is lower in sodium.
The food varieties used in the comparison are Crackers, standard snack-type, regular and Natto.
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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 PhosphorusPhosphorus | +42.5% |
| Contains more MagnesiumMagnesium | +538.9% |
| Contains more CalciumCalcium | +80.8% |
| Contains more PotassiumPotassium | +517.8% |
| Contains more IronIron | +113.4% |
| Contains more CopperCopper | +541.3% |
| Contains more ZincZinc | +518.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +211.2% |
| Contains more SeleniumSelenium | +31.3% |
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 | +30200% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +94% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +1050% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more CholineCholine | +493.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.104mg | 0.667mg | 63% |
| Iron | 4.03mg | 8.6mg | 57% |
| Polyunsaturated fat | 13.137g | 6.21g | 46% |
| Manganese | 0.491mg | 1.528mg | 45% |
| Vitamin K | 69.3µg | 23.1µg | 39% |
| Sodium | 726mg | 7mg | 31% |
| Vitamin B3 | 4.352mg | 0mg | 27% |
| Protein | 6.64g | 19.4g | 26% |
| Fats | 26.43g | 11g | 24% |
| Zinc | 0.49mg | 3.03mg | 23% |
| Magnesium | 18mg | 115mg | 23% |
| Vitamin B1 | 0.416mg | 0.16mg | 21% |
| Folate | 92µg | 8µg | 21% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 0.01mg | 20% |
| Vitamin B2 | 0.456mg | 0.19mg | 20% |
| Saturated fat | 5.562g | 1.591g | 18% |
| Potassium | 118mg | 729mg | 18% |
| Carbs | 61.3g | 12.68g | 16% |
| Calories | 510kcal | 211kcal | 15% |
| Vitamin C | 0mg | 13mg | 14% |
| Fiber | 2.3g | 5.4g | 12% |
| Phosphorus | 248mg | 174mg | 11% |
| Monounsaturated fat | 6.553g | 2.43g | 10% |
| Calcium | 120mg | 217mg | 10% |
| Choline | 9.6mg | 57mg | 9% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Vitamin B5 | 0.417mg | 0.215mg | 4% |
| Selenium | 6.7µg | 8.8µg | 4% |
| Net carbs | 59g | 7.28g | N/A |
| Sugar | 8.18g | 4.89g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.223mg | 0% |
| Threonine | 0.193mg | 0.813mg | 0% |
| Isoleucine | 0.246mg | 0.931mg | 0% |
| Leucine | 0.471mg | 1.509mg | 0% |
| Lysine | 0.103mg | 1.145mg | 0% |
| Methionine | 0.112mg | 0.208mg | 0% |
| Phenylalanine | 0.331mg | 0.941mg | 0% |
| Valine | 0.294mg | 1.018mg | 0% |
| Histidine | 0.145mg | 0.512mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +140.3% |
| Contains more CarbsCarbs | +383.4% |
| Contains more OtherOther | +31.1% |
| Contains more ProteinProtein | +192.2% |
| Contains more WaterWater | +1652.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +169.7% |
| Contains more Poly. FatPolyunsaturated fat | +111.5% |
| Contains less Sat. FatSaturated fat | -71.4% |
