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Edible mushroom vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between edible mushroom and nattō

  • Edible mushroom has more vitamin B5 and vitamin B3, while nattō has more iron, manganese, copper, magnesium, zinc, calcium, vitamin K, and fiber.
  • Nattō covers your daily need for iron, 101% more than edible mushroom.
  • Edible mushroom has a lower glycemic index. The glycemic index of edible mushroom is 32, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Mushrooms, white, raw and Natto.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 MagnesiumMagnesium +1177.8%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +129.2%
Contains more IronIron +1620%
Contains more CopperCopper +109.7%
Contains more ZincZinc +482.7%
Contains more PhosphorusPhosphorus +102.3%
Contains more ManganeseManganese +3151.1%
~equal in Selenium ~8.8µg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Nattō
5
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +596.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +519%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +229.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
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 WaterWater +68%
Contains more ProteinProtein +527.8%
Contains more FatsFats +3135.3%
Contains more CarbsCarbs +289%
Contains more OtherOther +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3781.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Nattō DV% diff.
Iron 0.5mg 8.6mg 101%
Manganese 0.047mg 1.528mg 64%
Polyunsaturated fat 0.16g 6.21g 40%
Copper 0.318mg 0.667mg 39%
Protein 3.09g 19.4g 33%
Vitamin B5 1.497mg 0.215mg 26%
Magnesium 9mg 115mg 25%
Vitamin B3 3.607mg 0mg 23%
Zinc 0.52mg 3.03mg 23%
Calcium 3mg 217mg 21%
Vitamin K 0µg 23.1µg 19%
Fiber 1g 5.4g 18%
Vitamin B2 0.402mg 0.19mg 16%
Fats 0.34g 11g 16%
Phosphorus 86mg 174mg 13%
Vitamin C 2.1mg 13mg 12%
Potassium 318mg 729mg 12%
Calories 22kcal 211kcal 9%
Choline 17.3mg 57mg 7%
Saturated fat 0.05g 1.591g 7%
Vitamin B1 0.081mg 0.16mg 7%
Monounsaturated fat 0g 2.43g 6%
Carbs 3.26g 12.68g 3%
Vitamin B6 0.104mg 0.13mg 2%
Vitamin B12 0.04µg 0µg 2%
Folate 17µg 8µg 2%
Selenium 9.3µg 8.8µg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 2.26g 7.28g N/A
Sugar 1.98g 4.89g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.01mg 0.01mg 0%
Tryptophan 0.035mg 0.223mg 0%
Threonine 0.107mg 0.813mg 0%
Isoleucine 0.076mg 0.931mg 0%
Leucine 0.12mg 1.509mg 0%
Lysine 0.107mg 1.145mg 0%
Methionine 0.031mg 0.208mg 0%
Phenylalanine 0.085mg 0.941mg 0%
Valine 0.232mg 1.018mg 0%
Histidine 0.057mg 0.512mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
26%
Edible mushroom
20%
Nattō
Minerals Daily Need Coverage Score
27%
Edible mushroom
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 24)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.