Graham cracker vs. Nattō — In-Depth Nutrition Comparison
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What are the main differences between Graham cracker and Nattō?
- Graham cracker is richer in Vitamin B3, and Folate, yet Nattō is richer in Iron, Copper, Manganese, Zinc, Magnesium, Potassium, and Vitamin C.
- Nattō's daily need coverage for Iron is 60% higher.
- Nattō contains less Sodium.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Natto types in this comparison.
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.
Contains
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Calcium
+181.8%
Contains
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Iron
+127.5%
Contains
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Magnesium
+187.5%
Contains
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Potassium
+328.8%
Contains
less
Sodium
-98.5%
Contains
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Zinc
+215.6%
Contains
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Copper
+292.4%
Contains
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Manganese
+50%
Contains
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Selenium
+39.7%
Equal in Phosphorus - 174
Contains
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Calcium
+181.8%
Contains
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Iron
+127.5%
Contains
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Magnesium
+187.5%
Contains
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Potassium
+328.8%
Contains
less
Sodium
-98.5%
Contains
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Zinc
+215.6%
Contains
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Copper
+292.4%
Contains
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Manganese
+50%
Contains
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Selenium
+39.7%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+15000%
Contains
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Vitamin B1
+65.6%
Contains
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Vitamin B2
+66.8%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+95.3%
Contains
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Vitamin B6
+20%
Contains
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Folate
+1037.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+61.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+15000%
Contains
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Vitamin B1
+65.6%
Contains
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Vitamin B2
+66.8%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+95.3%
Contains
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Vitamin B6
+20%
Contains
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Folate
+1037.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+61.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+512.5%
Contains
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Protein
+190%
Contains
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Water
+1523%
Contains
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Other
+14.5%
Equal in Fats - 11
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Contains
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Carbs
+512.5%
Contains
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Protein
+190%
Contains
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Water
+1523%
Contains
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Other
+14.5%
Equal in Fats - 11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+15.3%
Equal in Saturated Fat - 1.591
Equal in Monounsaturated Fat - 2.43
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
1.591 g
Monounsaturated Fat:
2.43 g
Polyunsaturated fat:
6.21 g
Contains
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Polyunsaturated fat
+15.3%
Equal in Saturated Fat - 1.591
Equal in Monounsaturated Fat - 2.43
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 7.28g |
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| Protein | 6.69g | 19.4g |
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| Fats | 10.6g | 11g |
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| Carbs | 77.66g | 12.68g |
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| Calories | 430kcal | 211kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 4.89g |
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| Fiber | 3.4g | 5.4g |
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| Calcium | 77mg | 217mg |
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| Iron | 3.78mg | 8.6mg |
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| Magnesium | 40mg | 115mg |
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| Phosphorus | 185mg | 174mg |
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| Potassium | 170mg | 729mg |
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| Sodium | 459mg | 7mg |
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| Zinc | 0.96mg | 3.03mg |
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| Copper | 0.17mg | 0.667mg |
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| Manganese | 1.019mg | 1.528mg |
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| Selenium | 6.3µg | 8.8µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.01mg |
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| Vitamin C | 0mg | 13mg |
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| Vitamin B1 | 0.265mg | 0.16mg |
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| Vitamin B2 | 0.317mg | 0.19mg |
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| Vitamin B3 | 4.439mg | 0mg |
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| Vitamin B5 | 0.42mg | 0.215mg |
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| Vitamin B6 | 0.156mg | 0.13mg |
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| Folate | 91µg | 8µg |
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| Vitamin K | 14.3µg | 23.1µg |
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| Tryptophan | 0.223mg |
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| Threonine | 0.813mg |
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| Isoleucine | 0.931mg |
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| Leucine | 1.509mg |
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| Lysine | 1.145mg |
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| Methionine | 0.208mg |
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| Phenylalanine | 0.941mg |
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| Valine | 1.018mg |
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| Histidine | 0.512mg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 1.591g |
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| Monounsaturated Fat | 2.509g | 2.43g |
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| Polyunsaturated fat | 5.388g | 6.21g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
20%
Minerals Daily Need Coverage Score
60%
116%
Comparison summary
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 19.96g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 452mg)
Which food is lower in Saturated Fat?
Nattō is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $2.1)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)