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  6. Marrow-stem Kale vs. Nattō

Marrow-stem Kale vs. Nattō — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and nattō

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, and vitamin C; however, nattō has more iron, copper, manganese, zinc, phosphorus, and magnesium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 345% higher.
  • Nattō has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Natto.

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +1729.8%
Contains more CopperCopper +1350%
Contains more ZincZinc +1342.9%
Contains more PhosphorusPhosphorus +596%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +576.9%
~equal in Calcium ~217mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Nattō
Nattō
3
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 CVitamin C +171.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +1792.2%
Contains more FolateFolate +1512.5%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more CholineCholine +145.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Nattō DV% diff.
Vitamin K 437.1µg 23.1µg 345%
Iron 0.47mg 8.6mg 102%
Copper 0.046mg 0.667mg 69%
Polyunsaturated fat 0.201g 6.21g 40%
Manganese 0.658mg 1.528mg 38%
Protein 3.02g 19.4g 33%
Folate 129µg 8µg 30%
Vitamin A 251µg 0µg 28%
Zinc 0.21mg 3.03mg 26%
Vitamin C 35.3mg 13mg 25%
Magnesium 27mg 115mg 21%
Phosphorus 25mg 174mg 21%
Fats 0.61g 11g 16%
Potassium 213mg 729mg 15%
Vitamin E 2.26mg 0.01mg 15%
Selenium 1.3µg 8.8µg 14%
Calories 32kcal 211kcal 9%
Vitamin B1 0.054mg 0.16mg 9%
Saturated fat 0.055g 1.591g 7%
Monounsaturated fat 0.03g 2.43g 6%
Choline 23.2mg 57mg 6%
Fiber 4g 5.4g 6%
Vitamin B2 0.13mg 0.19mg 5%
Vitamin B3 0.742mg 0mg 5%
Vitamin B6 0.165mg 0.13mg 3%
Calcium 232mg 217mg 2%
Carbs 5.42g 12.68g 2%
Vitamin B5 0.267mg 0.215mg 1%
Net carbs 1.42g 7.28g N/A
Sugar 0.46g 4.89g N/A
Sodium 17mg 7mg 0%
Tryptophan 0.031mg 0.223mg 0%
Threonine 0.086mg 0.813mg 0%
Isoleucine 0.1mg 0.931mg 0%
Leucine 0.151mg 1.509mg 0%
Lysine 0.117mg 1.145mg 0%
Methionine 0.033mg 0.208mg 0%
Phenylalanine 0.087mg 0.941mg 0%
Valine 0.12mg 1.018mg 0%
Histidine 0.047mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 WaterWater +62.9%
Contains more ProteinProtein +542.4%
Contains more FatsFats +1703.3%
Contains more CarbsCarbs +133.9%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +8000%
Contains more Poly. FatPolyunsaturated fat +2989.6%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.