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  6. Mashed potato vs. Nattō

Mashed potato vs. Nattō — In-Depth Nutrition Comparison

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Important differences between mashed potato and nattō

  • Mashed potato has less iron, copper, manganese, zinc, magnesium, calcium, phosphorus, fiber, selenium, and vitamin C.
  • Nattō's daily need coverage for iron is 104% more.
  • Mashed potato has a higher glycemic index than nattō.

The food varieties used in the comparison are Fast foods, potato, mashed and Natto.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +666.7%
Contains more CalciumCalcium +1105.6%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +2674.2%
Contains more CopperCopper +1805.7%
Contains more ZincZinc +1277.3%
Contains more PhosphorusPhosphorus +194.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1459.2%
Contains more SeleniumSelenium +1000%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Nattō
Nattō
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin KVitamin K +291.5%
Contains more CholineCholine +325.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg

All nutrients comparison - raw data values

Nutrient Mashed potato Nattō DV% diff.
Iron 0.31mg 8.6mg 104%
Copper 0.035mg 0.667mg 70%
Manganese 0.098mg 1.528mg 62%
Protein 1.65g 19.4g 36%
Polyunsaturated fat 1.342g 6.21g 32%
Zinc 0.22mg 3.03mg 26%
Magnesium 15mg 115mg 24%
Calcium 18mg 217mg 20%
Fiber 1.3g 5.4g 16%
Phosphorus 59mg 174mg 16%
Selenium 0.8µg 8.8µg 15%
Vitamin C 0mg 13mg 14%
Vitamin K 5.9µg 23.1µg 14%
Potassium 286mg 729mg 13%
Vitamin B2 0.015mg 0.19mg 13%
Sodium 306mg 7mg 13%
Fats 2.82g 11g 13%
Vitamin B1 0.015mg 0.16mg 12%
Choline 13.4mg 57mg 8%
Vitamin B3 1.08mg 0mg 7%
Calories 89kcal 211kcal 6%
Vitamin A 43µg 0µg 5%
Saturated fat 0.577g 1.591g 5%
Starch 12.1g 5%
Monounsaturated fat 0.72g 2.43g 4%
Vitamin B5 0.215mg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0.01mg 3%
Vitamin B6 0.12mg 0.13mg 1%
Carbs 14.65g 12.68g 1%
Net carbs 13.35g 7.28g N/A
Sugar 0.5g 4.89g N/A
Folate 9µg 8µg 0%
Trans fat 0.105g 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 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Nattō
Nattō
3
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 CarbsCarbs +15.5%
Contains more WaterWater +44.7%
Contains more ProteinProtein +1075.8%
Contains more FatsFats +290.1%
Contains more OtherOther +50.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 -63.7%
Contains more Mono. FatMonounsaturated fat +237.5%
Contains more Poly. FatPolyunsaturated fat +362.7%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.