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Muenster cheese vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between muenster cheese and nattō

  • Muenster cheese has more vitamin B12, calcium, and phosphorus, while nattō has more iron, copper, manganese, and fiber.
  • Nattō covers your daily need for iron, 102% more than muenster cheese.
  • The amount of cholesterol in nattō is lower.
  • Muenster cheese has a lower glycemic index. The glycemic index of muenster cheese is 27, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Cheese, muenster and Natto.

Infographic

Muenster cheese vs Nattō infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Nattō
6
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 CalciumCalcium +230.4%
Contains more PhosphorusPhosphorus +169%
Contains more SeleniumSelenium +64.8%
Contains more MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +444%
Contains more IronIron +1997.6%
Contains more CopperCopper +2051.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +19000%
~equal in Zinc ~3.03mg

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1130.8%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +824%
Contains more CholineCholine +270.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
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 ProteinProtein +20.7%
Contains more FatsFats +173.1%
Contains more OtherOther +92.6%
Contains more CarbsCarbs +1032.1%
Contains more WaterWater +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
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 +258.5%
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +839.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muenster cheese Nattō DV% diff.
Iron 0.41mg 8.6mg 102%
Saturated fat 19.113g 1.591g 80%
Copper 0.031mg 0.667mg 71%
Manganese 0.008mg 1.528mg 66%
Vitamin B12 1.47µg 0µg 61%
Calcium 717mg 217mg 50%
Phosphorus 468mg 174mg 42%
Polyunsaturated fat 0.661g 6.21g 37%
Vitamin A 298µg 0µg 33%
Cholesterol 96mg 0mg 32%
Fats 30.04g 11g 29%
Sodium 628mg 7mg 27%
Fiber 0g 5.4g 22%
Magnesium 27mg 115mg 21%
Potassium 134mg 729mg 18%
Vitamin K 2.5µg 23.1µg 17%
Monounsaturated fat 8.711g 2.43g 16%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.013mg 0.16mg 12%
Vitamin B2 0.32mg 0.19mg 10%
Selenium 14.5µg 8.8µg 10%
Choline 15.4mg 57mg 8%
Calories 368kcal 211kcal 8%
Protein 23.41g 19.4g 8%
Vitamin B6 0.056mg 0.13mg 6%
Carbs 1.12g 12.68g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.26mg 0.01mg 2%
Zinc 2.81mg 3.03mg 2%
Vitamin B5 0.19mg 0.215mg 1%
Vitamin B3 0.103mg 0mg 1%
Folate 12µg 8µg 1%
Net carbs 1.12g 7.28g N/A
Sugar 1.12g 4.89g N/A
Tryptophan 0.327mg 0.223mg 0%
Threonine 0.888mg 0.813mg 0%
Isoleucine 1.145mg 0.931mg 0%
Leucine 2.26mg 1.509mg 0%
Lysine 2.139mg 1.145mg 0%
Methionine 0.569mg 0.208mg 0%
Phenylalanine 1.24mg 0.941mg 0%
Valine 1.482mg 1.018mg 0%
Histidine 0.829mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muenster cheese Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Muenster cheese
20%
Nattō
Minerals Daily Need Coverage Score
71%
Muenster cheese
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 621mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 17.522g)
Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 3.77g)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 29)
Which food is cheaper?
Muenster cheese
Muenster cheese is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.