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Danish pastry vs. Nattō — In-Depth Nutrition Comparison

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How are danish pastry and nattō different?

  • Danish pastry is richer in selenium, while nattō is higher in iron, copper, manganese, magnesium, zinc, potassium, and calcium.
  • Nattō covers your daily need for iron, 85% more than danish pastry.
  • Danish pastry contains 60 times more sodium than nattō. Danish pastry contains 417mg of sodium, while nattō contains 7mg.

Danish pastry, cheese and Natto types were used in this article.

Infographic

Danish pastry vs Nattō infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Nattō
9
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 +114.8%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +520%
Contains more PotassiumPotassium +643.9%
Contains more IronIron +377.8%
Contains more CopperCopper +649.4%
Contains more ZincZinc +332.9%
Contains more PhosphorusPhosphorus +61.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +335.3%

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.
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Nattō
4
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 +3400%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +650%
Contains more Vitamin CVitamin C +12900%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +234.8%
Contains more CholineCholine +183.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
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 FatsFats +99.1%
Contains more CarbsCarbs +193.4%
Contains more ProteinProtein +142.5%
Contains more WaterWater +75.2%
Contains more OtherOther +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 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 more Mono. FatMonounsaturated fat +365.6%
Contains less Sat. FatSaturated fat -76.6%
Contains more Poly. FatPolyunsaturated fat +141.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Danish pastry Nattō DV% diff.
Iron 1.8mg 8.6mg 85%
Copper 0.089mg 0.667mg 64%
Manganese 0.351mg 1.528mg 51%
Polyunsaturated fat 2.575g 6.21g 24%
Saturated fat 6.794g 1.591g 24%
Magnesium 15mg 115mg 24%
Protein 8g 19.4g 23%
Monounsaturated fat 11.313g 2.43g 22%
Zinc 0.7mg 3.03mg 21%
Potassium 98mg 729mg 19%
Calcium 35mg 217mg 18%
Fiber 1g 5.4g 18%
Sodium 417mg 7mg 18%
Selenium 18.9µg 8.8µg 18%
Fats 21.9g 11g 17%
Vitamin K 6.9µg 23.1µg 14%
Vitamin C 0.1mg 13mg 14%
Vitamin B3 2mg 0mg 13%
Folate 60µg 8µg 13%
Phosphorus 108mg 174mg 9%
Calories 374kcal 211kcal 8%
Cholesterol 23mg 0mg 8%
Carbs 37.2g 12.68g 8%
Vitamin B12 0.2µg 0µg 8%
Choline 20.1mg 57mg 7%
Vitamin B6 0.04mg 0.13mg 7%
Vitamin B2 0.26mg 0.19mg 5%
Vitamin A 35µg 0µg 4%
Vitamin B1 0.19mg 0.16mg 3%
Vitamin B5 0.304mg 0.215mg 2%
Vitamin E 0.35mg 0.01mg 2%
Net carbs 36.2g 7.28g N/A
Vitamin D 2IU 0IU 0%
Sugar 6.95g 4.89g N/A
Tryptophan 0.089mg 0.223mg 0%
Threonine 0.293mg 0.813mg 0%
Isoleucine 0.371mg 0.931mg 0%
Leucine 0.644mg 1.509mg 0%
Lysine 0.43mg 1.145mg 0%
Methionine 0.174mg 0.208mg 0%
Phenylalanine 0.402mg 0.941mg 0%
Valine 0.412mg 1.018mg 0%
Histidine 0.205mg 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
Danish pastry Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
22%
Danish pastry
20%
Nattō
Minerals Daily Need Coverage Score
40%
Danish pastry
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 5.203g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Danish pastry
Danish pastry is lower in glycemic index (difference - 6)
Which food is cheaper?
Danish pastry
Danish pastry is cheaper (difference - $2.1)
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.