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  6. French toast vs. Nattō

French toast vs. Nattō — In-Depth Nutrition Comparison

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Important differences between french toast and nattō

  • French toast has more selenium; however, nattō has more iron, copper, manganese, magnesium, zinc, potassium, and vitamin C.
  • Nattō's daily need coverage for iron is 87% more.
  • French toast has a higher glycemic index than nattō.

The food varieties used in the comparison are French toast, prepared from recipe, made with low fat (2%) milk and Natto.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Nattō
Nattō
9
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 SeleniumSelenium +128.4%
Contains more MagnesiumMagnesium +576.5%
Contains more CalciumCalcium +117%
Contains more PotassiumPotassium +444%
Contains more IronIron +415%
Contains more CopperCopper +1050%
Contains more ZincZinc +352.2%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +712.8%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Nattō
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +437.5%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin B6Vitamin B6 +75.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Nattō DV% diff.
Iron 1.67mg 8.6mg 87%
Copper 0.058mg 0.667mg 68%
Manganese 0.188mg 1.528mg 58%
Cholesterol 116mg 0mg 39%
Polyunsaturated fat 2.594g 6.21g 24%
Protein 7.7g 19.4g 23%
Magnesium 17mg 115mg 23%
Fiber 5.4g 22%
Zinc 0.67mg 3.03mg 21%
Selenium 20.1µg 8.8µg 21%
Sodium 479mg 7mg 21%
Vitamin K 23.1µg 19%
Potassium 134mg 729mg 18%
Vitamin A 124µg 0µg 14%
Vitamin C 0.3mg 13mg 14%
Vitamin B12 0.31µg 0µg 13%
Calcium 100mg 217mg 12%
Choline 57mg 10%
Vitamin B3 1.628mg 0mg 10%
Vitamin B2 0.321mg 0.19mg 10%
Folate 43µg 8µg 9%
Phosphorus 117mg 174mg 8%
Vitamin B5 0.549mg 0.215mg 7%
Saturated fat 2.723g 1.591g 5%
Monounsaturated fat 4.524g 2.43g 5%
Carbs 25g 12.68g 4%
Vitamin B1 0.204mg 0.16mg 4%
Vitamin B6 0.074mg 0.13mg 4%
Calories 229kcal 211kcal 1%
Fats 10.8g 11g 0%
Net carbs 25g 7.28g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.094mg 0.223mg 0%
Threonine 0.305mg 0.813mg 0%
Isoleucine 0.375mg 0.931mg 0%
Leucine 0.621mg 1.509mg 0%
Lysine 0.413mg 1.145mg 0%
Methionine 0.188mg 0.208mg 0%
Phenylalanine 0.389mg 0.941mg 0%
Valine 0.419mg 1.018mg 0%
Histidine 0.179mg 0.512mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +97.2%
Contains more ProteinProtein +151.9%
~equal in Fats ~11g
~equal in Water ~55.02g
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 more Mono. FatMonounsaturated fat +86.2%
Contains less Sat. FatSaturated fat -41.6%
Contains more Poly. FatPolyunsaturated fat +139.4%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.