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Nattō vs. Apple strudel — In-Depth Nutrition Comparison

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What are the differences between nattō and apple strudel?

  • Nattō is richer than apple strudel in iron, copper, manganese, zinc, magnesium, calcium, phosphorus, potassium, vitamin K, and fiber.
  • Nattō's daily need coverage for iron is 102% more.
  • Nattō has 22 times more copper than apple strudel. While nattō has 0.667mg of copper, apple strudel has only 0.03mg.

We used Natto and Strudel, apple types in this article.

Infographic

Nattō vs Apple strudel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +1177.8%
Contains more CalciumCalcium +1346.7%
Contains more PotassiumPotassium +389.3%
Contains more IronIron +1947.6%
Contains more CopperCopper +2123.3%
Contains more ZincZinc +1494.7%
Contains more PhosphorusPhosphorus +427.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +704.2%
Contains more SeleniumSelenium +44.3%

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.
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%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +664.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +696.6%
Contains more CholineCholine +227.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +487.9%
Contains more WaterWater +26.5%
Contains more OtherOther +111.1%
Contains more CarbsCarbs +224.1%
~equal in Fats ~11.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +16.8%
Contains more Mono. FatMonounsaturated fat +34.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Apple strudel DV% diff.
Iron 8.6mg 0.42mg 102%
Copper 0.667mg 0.03mg 71%
Manganese 1.528mg 0.19mg 58%
Protein 19.4g 3.3g 32%
Zinc 3.03mg 0.19mg 26%
Magnesium 115mg 9mg 25%
Calcium 217mg 15mg 20%
Phosphorus 174mg 33mg 20%
Vitamin K 23.1µg 2.9µg 17%
Potassium 729mg 149mg 17%
Fiber 5.4g 2.2g 13%
Vitamin B2 0.19mg 0.025mg 13%
Vitamin C 13mg 1.7mg 13%
Vitamin B1 0.16mg 0.04mg 10%
Vitamin E 0.01mg 1.42mg 9%
Carbs 12.68g 41.1g 9%
Vitamin B12 0µg 0.22µg 9%
Choline 57mg 17.4mg 7%
Lysine 1.145mg 153mg 7%
Vitamin B6 0.13mg 0.046mg 6%
Sodium 7mg 135mg 6%
Polyunsaturated fat 6.21g 5.315g 6%
Folate 8µg 28µg 5%
Selenium 8.8µg 6.1µg 5%
Calories 211kcal 274kcal 3%
Cholesterol 0mg 6mg 2%
Saturated fat 1.591g 2.044g 2%
Monounsaturated fat 2.43g 3.267g 2%
Vitamin B3 0mg 0.33mg 2%
Vitamin B5 0.215mg 0.27mg 1%
Vitamin A 0µg 6µg 1%
Fats 11g 11.2g 0%
Net carbs 7.28g 38.9g N/A
Sugar 4.89g 25.75g N/A
Tryptophan 0.223mg 0.039mg 0%
Threonine 0.813mg 0.119mg 0%
Isoleucine 0.931mg 0.147mg 0%
Leucine 1.509mg 0.257mg 0%
Methionine 0.208mg 0.067mg 0%
Phenylalanine 0.941mg 0.151mg 0%
Valine 1.018mg 0.164mg 0%
Histidine 0.512mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Apple strudel
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
20%
Nattō
12%
Apple strudel
Minerals Daily Need Coverage Score
116%
Nattō
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 20.86g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 128mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 0.453g)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $2.1)
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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.