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  6. Nattō vs. Breadfruit

Nattō vs. Breadfruit — In-Depth Nutrition Comparison

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Important differences between nattō and breadfruit

  • Nattō has more iron, copper, manganese, zinc, magnesium, phosphorus, calcium, vitamin K, and selenium; however, breadfruit has more vitamin C.
  • Nattō's daily need coverage for iron is 101% more.
  • Nattō has 46 times more vitamin K than breadfruit. Nattō has 23.1µg of vitamin K, while breadfruit has 0.5µg.

The food varieties used in the comparison are Natto and Breadfruit, raw.

Infographic

Nattō vs Breadfruit 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.
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +1176.5%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +1492.6%
Contains more CopperCopper +694%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +480%
Contains more ManganeseManganese +2446.7%
Contains more SeleniumSelenium +1366.7%
Contains less SodiumSodium -71.4%

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
5
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +4520%
Contains more CholineCholine +481.6%
Contains more Vitamin CVitamin C +123.1%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +112.6%
Contains more FolateFolate +75%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Breadfruit DV% diff.
Iron 8.6mg 0.54mg 101%
Copper 0.667mg 0.084mg 65%
Manganese 1.528mg 0.06mg 64%
Polyunsaturated fat 6.21g 0.066g 41%
Protein 19.4g 1.07g 37%
Zinc 3.03mg 0.12mg 26%
Magnesium 115mg 25mg 21%
Phosphorus 174mg 30mg 21%
Calcium 217mg 17mg 20%
Vitamin K 23.1µg 0.5µg 19%
Vitamin C 13mg 29mg 18%
Fats 11g 0.23g 17%
Selenium 8.8µg 0.6µg 15%
Vitamin B2 0.19mg 0.03mg 12%
Choline 57mg 9.8mg 9%
Saturated fat 1.591g 0.048g 7%
Potassium 729mg 490mg 7%
Vitamin B3 0mg 0.9mg 6%
Monounsaturated fat 2.43g 0.034g 6%
Vitamin B5 0.215mg 0.457mg 5%
Carbs 12.68g 27.12g 5%
Calories 211kcal 103kcal 5%
Vitamin B1 0.16mg 0.11mg 4%
Vitamin B6 0.13mg 0.1mg 2%
Folate 8µg 14µg 2%
Fiber 5.4g 4.9g 2%
Vitamin E 0.01mg 0.1mg 1%
Net carbs 7.28g 22.22g N/A
Sugar 4.89g 11g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0.052mg 0%
Isoleucine 0.931mg 0.064mg 0%
Leucine 1.509mg 0.065mg 0%
Lysine 1.145mg 0.037mg 0%
Methionine 0.208mg 0.01mg 0%
Phenylalanine 0.941mg 0.026mg 0%
Valine 1.018mg 0.047mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1713.1%
Contains more FatsFats +4682.6%
Contains more OtherOther +104.3%
Contains more CarbsCarbs +113.9%
Contains more WaterWater +28.4%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +7047.1%
Contains more Poly. FatPolyunsaturated fat +9309.1%
Contains less Sat. FatSaturated fat -97%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.