Nattō vs. Wheat Bread — In-Depth Nutrition Comparison
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How are Nattō and Wheat Bread different?
- Nattō is richer in Iron, Copper, Potassium, and Vitamin K, while Wheat Bread is higher in Selenium, Vitamin B3, Vitamin B1, Folate, and Vitamin B2.
- Nattō covers your daily need of Iron 56% more than Wheat Bread.
- Nattō contains 4 times more Vitamin K than Wheat Bread. Nattō contains 23.1µg of Vitamin K, while Wheat Bread contains 5.7µg.
- Nattō is lower in Sodium.
Natto and Bread, wheat, toasted types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +94.9% |
| Contains more CalciumCalcium | +31.5% |
| Contains more PotassiumPotassium | +226.9% |
| Contains more IronIron | +110.3% |
| Contains more CopperCopper | +236.9% |
| Contains more ZincZinc | +106.1% |
| Contains less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +279.5% |
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.
| Contains more Vitamin CVitamin C | +6400% |
| Contains more Vitamin KVitamin K | +305.3% |
| Contains more CholineCholine | +157.9% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B1Vitamin B1 | +174.4% |
| Contains more Vitamin B2Vitamin B2 | +101.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +112.1% |
| Contains more Vitamin B6Vitamin B6 | +17.7% |
| Contains more FolateFolate | +975% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more ProteinProtein | +49.7% |
| Contains more FatsFats | +157.6% |
| Contains more WaterWater | +127.1% |
| Contains more CarbsCarbs | +339.8% |
| Contains more OtherOther | +45.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.591 g
Monounsaturated Fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated Fat:
Sat. Fat
0.989 g
Monounsaturated Fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains more Mono. FatMonounsaturated Fat | +138.5% |
| Contains more Poly. FatPolyunsaturated fat | +261% |
| Contains less Sat. FatSaturated Fat | -37.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 313kcal |
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| Protein | 19.4g | 12.96g |
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| Fats | 11g | 4.27g |
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| Vitamin C | 13mg | 0.2mg |
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| Net carbs | 7.28g | 51.07g |
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| Carbs | 12.68g | 55.77g |
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| Magnesium | 115mg | 59mg |
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| Calcium | 217mg | 165mg |
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| Potassium | 729mg | 223mg |
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| Iron | 8.6mg | 4.09mg |
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| Sugar | 4.89g | 6.42g |
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| Fiber | 5.4g | 4.7g |
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| Copper | 0.667mg | 0.198mg |
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| Zinc | 3.03mg | 1.47mg |
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| Phosphorus | 174mg | 188mg |
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| Sodium | 7mg | 601mg |
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| Vitamin E | 0.01mg | 0.24mg |
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| Manganese | 1.528mg | 1.377mg |
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| Selenium | 8.8µg | 33.4µg |
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| Vitamin B1 | 0.16mg | 0.439mg |
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| Vitamin B2 | 0.19mg | 0.382mg |
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| Vitamin B3 | 0mg | 6.25mg |
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| Vitamin B5 | 0.215mg | 0.456mg |
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| Vitamin B6 | 0.13mg | 0.153mg |
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| Vitamin K | 23.1µg | 5.7µg |
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| Folate | 8µg | 86µg |
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| Choline | 57mg | 22.1mg |
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| Saturated Fat | 1.591g | 0.989g |
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| Monounsaturated Fat | 2.43g | 1.019g |
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| Polyunsaturated fat | 6.21g | 1.72g |
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| Tryptophan | 0.223mg | 0.092mg |
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| Threonine | 0.813mg | 0.299mg |
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| Isoleucine | 0.931mg | 0.258mg |
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| Leucine | 1.509mg | 0.461mg |
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| Lysine | 1.145mg | 0.215mg |
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| Methionine | 0.208mg | 0.105mg |
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| Phenylalanine | 0.941mg | 0.315mg |
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| Valine | 1.018mg | 0.31mg |
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| Histidine | 0.512mg | 0.15mg |
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| Omega-3 - ALA | 0.161g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
116%
89%
Comparison summary
Which food is lower in Saturated Fat?
Wheat Bread is lower in Saturated Fat (difference - 0.602g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 594mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)