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  6. Hash browns vs. Nattō

Hash browns vs. Nattō — In-Depth Nutrition Comparison

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How are hash browns and nattō different?

  • Hash browns are higher in vitamin E; however, nattō is richer in iron, copper, manganese, zinc, magnesium, calcium, selenium, and vitamin B2.
  • Daily need coverage for iron for nattō is 100% higher.
  • Hash browns contain 262 times more vitamin E than nattō. While hash browns contain 2.62mg of vitamin E, nattō contains only 0.01mg.
  • Nattō has less sodium.

Fast foods, potatoes, hash browns, round pieces or patty and Natto are the varieties used in this article.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Nattō
Nattō
10
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 MagnesiumMagnesium +447.6%
Contains more CalciumCalcium +1042.1%
Contains more PotassiumPotassium +105.4%
Contains more IronIron +1333.3%
Contains more CopperCopper +567%
Contains more ZincZinc +741.7%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +867.1%
Contains more SeleniumSelenium +2100%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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 EVitamin E +26100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +140.7%
Contains more Vitamin B1Vitamin B1 +16.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin KVitamin K +133.3%
Contains more CholineCholine +220.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Nattō DV% diff.
Iron 0.6mg 8.6mg 100%
Copper 0.1mg 0.667mg 63%
Manganese 0.158mg 1.528mg 60%
Protein 2.58g 19.4g 34%
Zinc 0.36mg 3.03mg 24%
Sodium 566mg 7mg 24%
Magnesium 21mg 115mg 22%
Calcium 19mg 217mg 20%
Vitamin E 2.62mg 0.01mg 17%
Selenium 0.4µg 8.8µg 15%
Monounsaturated fat 7.827g 2.43g 13%
Vitamin B2 0.038mg 0.19mg 12%
Phosphorus 98mg 174mg 11%
Vitamin B3 1.838mg 0mg 11%
Vitamin K 9.9µg 23.1µg 11%
Starch 25.74g 11%
Fiber 2.7g 5.4g 11%
Potassium 355mg 729mg 11%
Fats 17.04g 11g 9%
Vitamin C 5.4mg 13mg 8%
Choline 17.8mg 57mg 7%
Carbs 28.88g 12.68g 5%
Saturated fat 2.54g 1.591g 4%
Polyunsaturated fat 5.665g 6.21g 4%
Vitamin B6 0.186mg 0.13mg 4%
Calories 272kcal 211kcal 3%
Vitamin B5 0.38mg 0.215mg 3%
Vitamin B1 0.137mg 0.16mg 2%
Folate 12µg 8µg 1%
Net carbs 26.18g 7.28g N/A
Sugar 0.56g 4.89g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Nattō
Nattō
2
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 FatsFats +54.9%
Contains more CarbsCarbs +127.8%
Contains more OtherOther +17.4%
Contains more ProteinProtein +651.9%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 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 +222.1%
Contains less Sat. FatSaturated fat -37.4%
~equal in Polyunsaturated fat ~6.21g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.