Ham vs. Nattō — In-Depth Nutrition Comparison
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What are the differences between ham and nattō?
- Ham is higher in vitamin B1, vitamin B12, and vitamin B3, yet nattō is higher in iron, copper, manganese, magnesium, fiber, and calcium.
- Nattō's daily need coverage for iron is 89% more.
- The amount of sodium in nattō is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Natto types in this article.
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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 more PhosphorusPhosphorus | +12.6% |
| Contains more SeleniumSelenium | +121.6% |
| Contains more MagnesiumMagnesium | +721.4% |
| Contains more CalciumCalcium | +2612.5% |
| Contains more PotassiumPotassium | +154% |
| Contains more IronIron | +481.1% |
| Contains more CopperCopper | +744.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +2729.6% |
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 more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +371.3% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +87.4% |
| Contains more Vitamin B6Vitamin B6 | +207.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +49.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +23% |
| Contains more OtherOther | +130% |
| Contains more FatsFats | +98.9% |
| Contains more CarbsCarbs | +745.3% |
~equal in
Protein
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +1050% |
~equal in
Monounsaturated fat
~2.43g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.48mg | 8.6mg | 89% |
| Copper | 0.079mg | 0.667mg | 65% |
| Manganese | 0.054mg | 1.528mg | 64% |
| Sodium | 1203mg | 7mg | 52% |
| Vitamin B1 | 0.754mg | 0.16mg | 50% |
| Polyunsaturated fat | 0.54g | 6.21g | 38% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Vitamin B3 | 4.023mg | 0mg | 25% |
| Magnesium | 14mg | 115mg | 24% |
| Fiber | 0g | 5.4g | 22% |
| Vitamin B6 | 0.4mg | 0.13mg | 21% |
| Calcium | 8mg | 217mg | 21% |
| Vitamin K | 0µg | 23.1µg | 19% |
| Selenium | 19.5µg | 8.8µg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin C | 0mg | 13mg | 14% |
| Potassium | 287mg | 729mg | 13% |
| Fats | 5.53g | 11g | 8% |
| Choline | 85.1mg | 57mg | 5% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin B5 | 0.403mg | 0.215mg | 4% |
| Carbs | 1.5g | 12.68g | 4% |
| Calories | 145kcal | 211kcal | 3% |
| Protein | 20.93g | 19.4g | 3% |
| Phosphorus | 196mg | 174mg | 3% |
| Vitamin E | 0.25mg | 0.01mg | 2% |
| Vitamin B2 | 0.202mg | 0.19mg | 1% |
| Saturated fat | 1.81g | 1.591g | 1% |
| Zinc | 2.88mg | 3.03mg | 1% |
| Folate | 3µg | 8µg | 1% |
| Net carbs | 1.5g | 7.28g | N/A |
| Sugar | 0g | 4.89g | N/A |
| Monounsaturated fat | 2.62g | 2.43g | 0% |
| Tryptophan | 0.251mg | 0.223mg | 0% |
| Threonine | 0.931mg | 0.813mg | 0% |
| Isoleucine | 0.918mg | 0.931mg | 0% |
| Leucine | 1.661mg | 1.509mg | 0% |
| Lysine | 1.775mg | 1.145mg | 0% |
| Methionine | 0.553mg | 0.208mg | 0% |
| Phenylalanine | 0.904mg | 0.941mg | 0% |
| Valine | 0.908mg | 1.018mg | 0% |
| Histidine | 0.75mg | 0.512mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
44%
20%
Minerals Daily Need Coverage Score
55%
116%
Comparison summary
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 1196mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 0.219g)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 56)
Which food is cheaper?
Ham is cheaper (difference - $1.6)
Which food is richer in vitamins?
Ham is relatively richer in vitamins