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  6. Mustard Greens Raw vs. Nattō

Mustard Greens Raw vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and nattō

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and vitamin E, while nattō has more iron, copper, zinc, magnesium, phosphorus, and selenium.
  • Mustard Greens Raw cover your daily need for vitamin K, 195% more than nattō.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of nattō is 56.

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

Infographic

Mustard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +259.4%
Contains more CalciumCalcium +88.7%
Contains more PotassiumPotassium +89.8%
Contains more IronIron +424.4%
Contains more CopperCopper +304.2%
Contains more ZincZinc +1112%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +877.8%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +438.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +1014.7%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more CholineCholine +11300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Nattō DV% diff.
Vitamin K 257.5µg 23.1µg 195%
Iron 1.64mg 8.6mg 87%
Manganese 1.528mg 66%
Vitamin C 70mg 13mg 63%
Copper 0.165mg 0.667mg 56%
Polyunsaturated fat 0.038g 6.21g 41%
Protein 2.86g 19.4g 33%
Zinc 0.25mg 3.03mg 25%
Magnesium 32mg 115mg 20%
Phosphorus 58mg 174mg 17%
Vitamin A 151µg 0µg 17%
Fats 0.42g 11g 16%
Selenium 0.9µg 8.8µg 14%
Vitamin E 2.01mg 0.01mg 13%
Choline 0.5mg 57mg 10%
Calcium 115mg 217mg 10%
Potassium 384mg 729mg 10%
Fiber 3.2g 5.4g 9%
Calories 27kcal 211kcal 9%
Saturated fat 0.01g 1.591g 7%
Vitamin B1 0.08mg 0.16mg 7%
Monounsaturated fat 0.092g 2.43g 6%
Vitamin B2 0.11mg 0.19mg 6%
Vitamin B3 0.8mg 0mg 5%
Vitamin B6 0.18mg 0.13mg 4%
Carbs 4.67g 12.68g 3%
Sodium 20mg 7mg 1%
Folate 12µg 8µg 1%
Net carbs 1.47g 7.28g N/A
Sugar 1.32g 4.89g N/A
Vitamin B5 0.21mg 0.215mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +64.8%
Contains more ProteinProtein +578.3%
Contains more FatsFats +2519%
Contains more CarbsCarbs +171.5%
Contains more OtherOther +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.4%
Contains more Mono. FatMonounsaturated fat +2541.3%
Contains more Poly. FatPolyunsaturated fat +16242.1%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.