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  6. Dulce de Leche vs. Nattō

Dulce de Leche vs. Nattō — In-Depth Nutrition Comparison

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How are dulce de Leche and nattō different?

  • Dulce de Leche is richer in vitamin B2 and vitamin B12, while nattō is higher in iron, copper, manganese, magnesium, fiber, zinc, and vitamin K.
  • Nattō covers your daily need for iron, 105% more than dulce de Leche.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index (56) than dulce de Leche (42).

Dulce de Leche and Natto types were used in this article.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 CalciumCalcium +15.7%
Contains more MagnesiumMagnesium +422.7%
Contains more PotassiumPotassium +108.3%
Contains more IronIron +4958.8%
Contains more CopperCopper +16575%
Contains more ZincZinc +283.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +76300%
Contains more SeleniumSelenium +225.9%
~equal in Phosphorus ~174mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Nattō
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 +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +288.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +56.3%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B6Vitamin B6 +712.5%
Contains more Vitamin KVitamin K +1676.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +336.5%
Contains more ProteinProtein +183.6%
Contains more FatsFats +49.7%
Contains more WaterWater +91.6%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Nattō
Nattō
3
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 -64.9%
Contains more Mono. FatMonounsaturated fat +13.4%
Contains more Poly. FatPolyunsaturated fat +1556%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dulce de Leche Nattō DV% diff.
Iron 0.17mg 8.6mg 105%
Copper 0.004mg 0.667mg 74%
Manganese 0.002mg 1.528mg 66%
Polyunsaturated fat 0.375g 6.21g 39%
Protein 6.84g 19.4g 25%
Magnesium 22mg 115mg 22%
Fiber 0g 5.4g 22%
Zinc 0.79mg 3.03mg 20%
Vitamin K 1.3µg 23.1µg 18%
Vitamin B2 0.405mg 0.19mg 17%
Carbs 55.35g 12.68g 14%
Vitamin B12 0.31µg 0µg 13%
Saturated fat 4.534g 1.591g 13%
Vitamin C 2.6mg 13mg 12%
Vitamin B5 0.835mg 0.215mg 12%
Vitamin B1 0.016mg 0.16mg 12%
Selenium 2.7µg 8.8µg 11%
Potassium 350mg 729mg 11%
Cholesterol 29mg 0mg 10%
Vitamin B6 0.016mg 0.13mg 9%
Vitamin A 74µg 0µg 8%
Choline 89.1mg 57mg 6%
Fats 7.35g 11g 6%
Calories 315kcal 211kcal 5%
Sodium 129mg 7mg 5%
Phosphorus 193mg 174mg 3%
Calcium 251mg 217mg 3%
Vitamin D 0.2µg 0µg 1%
Vitamin B3 0.21mg 0mg 1%
Vitamin E 0.2mg 0.01mg 1%
Folate 11µg 8µg 1%
Vitamin D 6IU 0IU 1%
Monounsaturated fat 2.143g 2.43g 1%
Net carbs 55.35g 7.28g N/A
Sugar 49.74g 4.89g N/A
Trans fat 0.364g 0g N/A
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche 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
23%
Dulce de Leche
20%
Nattō
Minerals Daily Need Coverage Score
27%
Dulce de Leche
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 44.85g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 122mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 2.943g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Dulce de Leche
Dulce de Leche 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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.