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  6. English muffin vs. Nattō

English muffin vs. Nattō — In-Depth Nutrition Comparison

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Important differences between English muffins and nattō

  • English muffins have less iron, copper, manganese, magnesium, zinc, potassium, calcium, vitamin C, and fiber.
  • Nattō's daily need coverage for iron is 96% more.
  • English muffins have 66 times more sodium than nattō. English muffins have 464mg of sodium, while nattō has 7mg.
  • English muffins have a higher glycemic index than nattō.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Natto.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Nattō
Nattō
10
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 MagnesiumMagnesium +447.6%
Contains more CalciumCalcium +317.3%
Contains more PotassiumPotassium +456.5%
Contains more IronIron +866.3%
Contains more CopperCopper +417.1%
Contains more ZincZinc +332.9%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +328%

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Nattō
Nattō
6
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 B1Vitamin B1 +13.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +362.5%
Contains more Vitamin CVitamin C +12900%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B6Vitamin B6 +202.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Nattō DV% diff.
Iron 0.89mg 8.6mg 96%
Copper 0.129mg 0.667mg 60%
Manganese 0.357mg 1.528mg 51%
Polyunsaturated fat 0.888g 6.21g 35%
Protein 7.7g 19.4g 23%
Magnesium 21mg 115mg 22%
Zinc 0.7mg 3.03mg 21%
Sodium 464mg 7mg 20%
Vitamin K 23.1µg 19%
Potassium 131mg 729mg 18%
Calcium 52mg 217mg 17%
Selenium 8.8µg 16%
Vitamin C 0.1mg 13mg 14%
Fats 1.8g 11g 14%
Carbs 46g 12.68g 11%
Fiber 2.7g 5.4g 11%
Choline 57mg 10%
Vitamin B3 1.566mg 0mg 10%
Vitamin B6 0.043mg 0.13mg 7%
Folate 37µg 8µg 7%
Saturated fat 0.259g 1.591g 6%
Phosphorus 133mg 174mg 6%
Vitamin B5 0.446mg 0.215mg 5%
Monounsaturated fat 0.302g 2.43g 5%
Vitamin B2 0.154mg 0.19mg 3%
Vitamin B1 0.181mg 0.16mg 2%
Vitamin B12 0.04µg 0µg 2%
Calories 235kcal 211kcal 1%
Net carbs 43.3g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.092mg 0.223mg 0%
Threonine 0.242mg 0.813mg 0%
Isoleucine 0.315mg 0.931mg 0%
Leucine 0.553mg 1.509mg 0%
Lysine 0.241mg 1.145mg 0%
Methionine 0.139mg 0.208mg 0%
Phenylalanine 0.379mg 0.941mg 0%
Valine 0.353mg 1.018mg 0%
Histidine 0.17mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +262.8%
Contains more OtherOther +26.3%
Contains more ProteinProtein +151.9%
Contains more FatsFats +511.1%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -83.7%
Contains more Mono. FatMonounsaturated fat +704.6%
Contains more Poly. FatPolyunsaturated fat +599.3%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.