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  6. Nattō vs. Bamboo shoots

Nattō vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are nattō and bamboo shoots different?

  • Nattō has more iron, manganese, copper, magnesium, calcium, vitamin K, zinc, phosphorus, selenium, and fiber than bamboo shoots.
  • Daily need coverage for iron for nattō is 101% higher.
  • Bamboo shoots have a lower glycemic index (32) than nattō (56).

Natto and Bamboo shoots, raw are the varieties used in this article.

Infographic

Nattō vs Bamboo shoots 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
Nattō
9
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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +3733.3%
Contains more CalciumCalcium +1569.2%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +1620%
Contains more CopperCopper +251.1%
Contains more ZincZinc +175.5%
Contains more PhosphorusPhosphorus +194.9%
Contains more ManganeseManganese +483.2%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -42.9%

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
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Bamboo shoots DV% diff.
Iron 8.6mg 0.5mg 101%
Manganese 1.528mg 0.262mg 55%
Copper 0.667mg 0.19mg 53%
Polyunsaturated fat 6.21g 0.134g 41%
Protein 19.4g 2.6g 34%
Magnesium 115mg 3mg 27%
Calcium 217mg 13mg 20%
Vitamin K 23.1µg 0µg 19%
Zinc 3.03mg 1.1mg 18%
Phosphorus 174mg 59mg 16%
Fats 11g 0.3g 16%
Selenium 8.8µg 0.8µg 15%
Fiber 5.4g 2.2g 13%
Choline 57mg 0mg 10%
Vitamin C 13mg 4mg 10%
Vitamin B2 0.19mg 0.07mg 9%
Calories 211kcal 27kcal 9%
Vitamin B6 0.13mg 0.24mg 8%
Saturated fat 1.591g 0.069g 7%
Vitamin E 0.01mg 1mg 7%
Potassium 729mg 533mg 6%
Monounsaturated fat 2.43g 0.007g 6%
Vitamin B3 0mg 0.6mg 4%
Carbs 12.68g 5.2g 2%
Vitamin B1 0.16mg 0.15mg 1%
Vitamin B5 0.215mg 0.161mg 1%
Net carbs 7.28g 3g N/A
Sugar 4.89g 3g N/A
Sodium 7mg 4mg 0%
Vitamin A 0µg 1µg 0%
Folate 8µg 7µg 0%
Tryptophan 0.223mg 0.027mg 0%
Threonine 0.813mg 0.086mg 0%
Isoleucine 0.931mg 0.088mg 0%
Leucine 1.509mg 0.14mg 0%
Lysine 1.145mg 0.134mg 0%
Methionine 0.208mg 0.03mg 0%
Phenylalanine 0.941mg 0.09mg 0%
Valine 1.018mg 0.106mg 0%
Histidine 0.512mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +646.2%
Contains more FatsFats +3566.7%
Contains more CarbsCarbs +143.8%
Contains more OtherOther +111.1%
Contains more WaterWater +65.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +34614.3%
Contains more Poly. FatPolyunsaturated fat +4534.3%
Contains less Sat. FatSaturated fat -95.7%

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.