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Corn raw vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between Corn raw and Nattō

  • The amount of Iron, Copper, Manganese, Zinc, Calcium, Vitamin K, Magnesium, Selenium, Fiber, and Potassium in Nattō is higher than in Corn raw.
  • Nattō covers your daily Iron needs 101% more than Corn raw.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Natto.

Infographic

Corn raw 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.
:
10
Nattō
Contains more Calcium +10750%
Contains more Iron +1553.8%
Contains more Magnesium +210.8%
Contains more Phosphorus +95.5%
Contains more Potassium +170%
Contains less Sodium -53.3%
Contains more Zinc +558.7%
Contains more Copper +1135.2%
Contains more Manganese +837.4%
Contains more Selenium +1366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +10750%
Contains more Iron +1553.8%
Contains more Magnesium +210.8%
Contains more Phosphorus +95.5%
Contains more Potassium +170%
Contains less Sodium -53.3%
Contains more Zinc +558.7%
Contains more Copper +1135.2%
Contains more Manganese +837.4%
Contains more Selenium +1366.7%

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.
:
5
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.5%
Contains more Folate +425%
Contains more Vitamin C +91.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +7600%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 E +600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.5%
Contains more Folate +425%
Contains more Vitamin C +91.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +7600%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +47.5%
Contains more Water +38.2%
Contains more Protein +493.3%
Contains more Fats +714.8%
Contains more Other +201.6%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 Carbs +47.5%
Contains more Water +38.2%
Contains more Protein +493.3%
Contains more Fats +714.8%
Contains more Other +201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +462.5%
Contains more Polyunsaturated fat +1175.2%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +462.5%
Contains more Polyunsaturated fat +1175.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Nattō
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Nattō Opinion
Net carbs 16.7g 7.28g Corn raw
Protein 3.27g 19.4g Nattō
Fats 1.35g 11g Nattō
Carbs 18.7g 12.68g Corn raw
Calories 86kcal 211kcal Nattō
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 4.89g Nattō
Fiber 2g 5.4g Nattō
Calcium 2mg 217mg Nattō
Iron 0.52mg 8.6mg Nattō
Magnesium 37mg 115mg Nattō
Phosphorus 89mg 174mg Nattō
Potassium 270mg 729mg Nattō
Sodium 15mg 7mg Nattō
Zinc 0.46mg 3.03mg Nattō
Copper 0.054mg 0.667mg Nattō
Manganese 0.163mg 1.528mg Nattō
Selenium 0.6µg 8.8µg Nattō
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.01mg Corn raw
Vitamin C 6.8mg 13mg Nattō
Vitamin B1 0.155mg 0.16mg Nattō
Vitamin B2 0.055mg 0.19mg Nattō
Vitamin B3 1.77mg 0mg Corn raw
Vitamin B5 0.717mg 0.215mg Corn raw
Vitamin B6 0.093mg 0.13mg Nattō
Folate 42µg 8µg Corn raw
Vitamin K 0.3µg 23.1µg Nattō
Tryptophan 0.023mg 0.223mg Nattō
Threonine 0.129mg 0.813mg Nattō
Isoleucine 0.129mg 0.931mg Nattō
Leucine 0.348mg 1.509mg Nattō
Lysine 0.137mg 1.145mg Nattō
Methionine 0.067mg 0.208mg Nattō
Phenylalanine 0.15mg 0.941mg Nattō
Valine 0.185mg 1.018mg Nattō
Histidine 0.089mg 0.512mg Nattō
Saturated Fat 0.325g 1.591g Corn raw
Monounsaturated Fat 0.432g 2.43g Nattō
Polyunsaturated fat 0.487g 6.21g Nattō
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Corn raw
20%
Nattō
Minerals Daily Need Coverage Score
17%
Corn raw
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.266g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.9)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.