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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
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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.
:
9
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%
Contains more Manganese +121.1%
Contains more Selenium +780%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
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%
Contains more Manganese +121.1%
Contains more Selenium +780%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Nattō
Contains more Fats +61.8%
Contains more Carbs +151.1%
Contains more Other +27.9%
Contains more Protein +45.8%
Contains more Water +58.9%
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
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 Fats +61.8%
Contains more Carbs +151.1%
Contains more Other +27.9%
Contains more Protein +45.8%
Contains more Water +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Nattō
Contains more Monounsaturated Fat +318.6%
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +49.3%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +318.6%
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +49.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 4.89g Falafel
Fiber 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
Manganese 0.691mg 1.528mg Nattō
Selenium 1µg 8.8µg Nattō
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.01mg Nattō
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 K 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
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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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
18%
Falafel
20%
Nattō
Minerals Daily Need Coverage Score
60%
Falafel
116%
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

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. 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.