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Falafel vs Nattō - In-Depth Nutrition Comparison

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Differences between Falafel and Nattō

  • Falafel has more Folate, while Nattō has more Iron, Copper, Manganese, Calcium, Selenium, Zinc, Vitamin C, and Magnesium.
  • Nattō's daily need coverage for Iron is 65% higher.
  • Nattō contains 42 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Nattō contains 7mg.

The food types used in this comparison are Falafel, home-prepared and Natto.

Infographic

Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nattō
Contains more Phosphorus +10.3%
Contains more Calcium +301.9%
Contains more Iron +151.5%
Contains more Magnesium +40.2%
Contains more Potassium +24.6%
Contains less Sodium -97.6%
Contains more Zinc +102%
Contains more Copper +158.5%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Phosphorus +10.3%
Contains more Calcium +301.9%
Contains more Iron +151.5%
Contains more Magnesium +40.2%
Contains more Potassium +24.6%
Contains less Sodium -97.6%
Contains more Zinc +102%
Contains more Copper +158.5%
Equal in Phosphorus - 174

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +35.8%
Contains more Folate +1062.5%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +14.5%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +35.8%
Contains more Folate +1062.5%
Contains more Vitamin C +712.5%
Contains more Vitamin B2 +14.5%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B6 - 0.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Nattō
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Nattō Opinion
Net carbs 31.84g 7.28g Falafel
Protein 13.31g 19.4g Nattō
Fats 17.8g 11g Falafel
Carbs 31.84g 12.68g Falafel
Calories 333kcal 211kcal Falafel
Starch g g
Fructose g g
Sugar g 4.89g Falafel
Fiber g 5.4g Nattō
Calcium 54mg 217mg Nattō
Iron 3.42mg 8.6mg Nattō
Magnesium 82mg 115mg Nattō
Phosphorus 192mg 174mg Falafel
Potassium 585mg 729mg Nattō
Sodium 294mg 7mg Nattō
Zinc 1.5mg 3.03mg Nattō
Copper 0.258mg 0.667mg Nattō
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 13mg Nattō
Vitamin B1 0.146mg 0.16mg Nattō
Vitamin B2 0.166mg 0.19mg Nattō
Vitamin B3 1.044mg 0mg Falafel
Vitamin B5 0.292mg 0.215mg Falafel
Vitamin B6 0.125mg 0.13mg Nattō
Folate 93µg 8µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan 0.134mg 0.223mg Nattō
Threonine 0.492mg 0.813mg Nattō
Isoleucine 0.567mg 0.931mg Nattō
Leucine 0.944mg 1.509mg Nattō
Lysine 0.856mg 1.145mg Nattō
Methionine 0.187mg 0.208mg Nattō
Phenylalanine 0.707mg 0.941mg Nattō
Valine 0.562mg 1.018mg Nattō
Histidine 0.364mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 1.591g Nattō
Monounsaturated Fat 10.171g 2.43g Falafel
Polyunsaturated fat 4.16g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
20
Nattō
Mineral Summary Score
63
Falafel
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
116%
Nattō
Carbohydrates
32%
Falafel
13%
Nattō
Fats
82%
Falafel
51%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 0.792g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 23)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.