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Mulberry vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between mulberries and nattō

  • Mulberries have more vitamin C, while nattō has more iron, copper, zinc, magnesium, phosphorus, calcium, potassium, selenium, and fiber.
  • Nattō covers your daily need for iron, 84% more than mulberries.
  • Mulberries contain 3 times more vitamin C than nattō. While mulberries contain 36.4mg of vitamin C, nattō contains only 13mg.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Mulberries, raw and Natto.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 +538.9%
Contains more CalciumCalcium +456.4%
Contains more PotassiumPotassium +275.8%
Contains more IronIron +364.9%
Contains more CopperCopper +1011.7%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +357.9%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +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.
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Nattō
7
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 +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B1Vitamin B1 +451.7%
Contains more Vitamin B2Vitamin B2 +88.1%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +196.2%
Contains more FolateFolate +33.3%
Contains more CholineCholine +363.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
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 +59.4%
Contains more ProteinProtein +1247.2%
Contains more FatsFats +2720.5%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +175.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +5826.8%
Contains more Poly. FatPolyunsaturated fat +2900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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 Mulberry Nattō DV% diff.
Iron 1.85mg 8.6mg 84%
Copper 0.06mg 0.667mg 67%
Manganese 1.528mg 66%
Polyunsaturated fat 0.207g 6.21g 40%
Protein 1.44g 19.4g 36%
Vitamin C 36.4mg 13mg 26%
Zinc 0.12mg 3.03mg 26%
Magnesium 18mg 115mg 23%
Phosphorus 38mg 174mg 19%
Calcium 39mg 217mg 18%
Potassium 194mg 729mg 16%
Fats 0.39g 11g 16%
Selenium 0.6µg 8.8µg 15%
Fiber 1.7g 5.4g 15%
Vitamin K 7.8µg 23.1µg 13%
Vitamin B1 0.029mg 0.16mg 11%
Choline 12.3mg 57mg 8%
Calories 43kcal 211kcal 8%
Saturated fat 0.027g 1.591g 7%
Vitamin B2 0.101mg 0.19mg 7%
Vitamin E 0.87mg 0.01mg 6%
Vitamin B6 0.05mg 0.13mg 6%
Monounsaturated fat 0.041g 2.43g 6%
Vitamin B5 0.215mg 4%
Vitamin B3 0.62mg 0mg 4%
Folate 6µg 8µg 1%
Carbs 9.8g 12.68g 1%
Net carbs 8.1g 7.28g N/A
Sugar 8.1g 4.89g N/A
Sodium 10mg 7mg 0%
Vitamin A 1µg 0µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
17%
Mulberry
20%
Nattō
Minerals Daily Need Coverage Score
16%
Mulberry
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.564g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.7)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.