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  6. Nattō vs. Broccoli

Nattō vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Nattō and Broccoli

  • Nattō has more Iron, Copper, Manganese, Zinc, Magnesium, Calcium, and Phosphorus, while Broccoli has more Vitamin C, Vitamin K, and Folate.
  • Nattō covers your daily need of Iron 98% more than Broccoli.
  • Nattō contains 14 times more Copper than Broccoli. While Nattō contains 0.667mg of Copper, Broccoli contains only 0.049mg.

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

Infographic

Nattō vs Broccoli 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
10
:
0
Broccoli
Broccoli
Contains more Calcium +361.7%
Contains more Iron +1078.1%
Contains more Magnesium +447.6%
Contains more Phosphorus +163.6%
Contains more Potassium +130.7%
Contains less Sodium -78.8%
Contains more Zinc +639%
Contains more Copper +1261.2%
Contains more Manganese +627.6%
Contains more Selenium +252%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +361.7%
Contains more Iron +1078.1%
Contains more Magnesium +447.6%
Contains more Phosphorus +163.6%
Contains more Potassium +130.7%
Contains less Sodium -78.8%
Contains more Zinc +639%
Contains more Copper +1261.2%
Contains more Manganese +627.6%
Contains more Selenium +252%

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
2
:
8
Broccoli
Broccoli
Contains more Vitamin B1 +125.4%
Contains more Vitamin B2 +62.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin C +586.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +34.6%
Contains more Folate +687.5%
Contains more Vitamin K +339.8%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +125.4%
Contains more Vitamin B2 +62.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin C +586.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +34.6%
Contains more Folate +687.5%
Contains more Vitamin K +339.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Broccoli
Broccoli
Contains more Protein +587.9%
Contains more Fats +2873%
Contains more Carbs +91%
Contains more Other +118.4%
Contains more Water +62.3%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +587.9%
Contains more Fats +2873%
Contains more Carbs +91%
Contains more Other +118.4%
Contains more Water +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +21990.9%
Contains more Polyunsaturated fat +16242.1%
Contains less Saturated Fat -97.5%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +21990.9%
Contains more Polyunsaturated fat +16242.1%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Broccoli Opinion
Net carbs 7.28g 4.04g Nattō
Protein 19.4g 2.82g Nattō
Fats 11g 0.37g Nattō
Carbs 12.68g 6.64g Nattō
Calories 211kcal 34kcal Nattō
Fructose 0.68g Broccoli
Sugar 4.89g 1.7g Broccoli
Fiber 5.4g 2.6g Nattō
Calcium 217mg 47mg Nattō
Iron 8.6mg 0.73mg Nattō
Magnesium 115mg 21mg Nattō
Phosphorus 174mg 66mg Nattō
Potassium 729mg 316mg Nattō
Sodium 7mg 33mg Nattō
Zinc 3.03mg 0.41mg Nattō
Copper 0.667mg 0.049mg Nattō
Manganese 1.528mg 0.21mg Nattō
Selenium 8.8µg 2.5µg Nattō
Vitamin A 0IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.01mg 0.78mg Broccoli
Vitamin C 13mg 89.2mg Broccoli
Vitamin B1 0.16mg 0.071mg Nattō
Vitamin B2 0.19mg 0.117mg Nattō
Vitamin B3 0mg 0.639mg Broccoli
Vitamin B5 0.215mg 0.573mg Broccoli
Vitamin B6 0.13mg 0.175mg Broccoli
Folate 8µg 63µg Broccoli
Vitamin K 23.1µg 101.6µg Broccoli
Tryptophan 0.223mg 0.033mg Nattō
Threonine 0.813mg 0.088mg Nattō
Isoleucine 0.931mg 0.079mg Nattō
Leucine 1.509mg 0.129mg Nattō
Lysine 1.145mg 0.135mg Nattō
Methionine 0.208mg 0.038mg Nattō
Phenylalanine 0.941mg 0.117mg Nattō
Valine 1.018mg 0.125mg Nattō
Histidine 0.512mg 0.059mg Nattō
Saturated Fat 1.591g 0.039g Broccoli
Monounsaturated Fat 2.43g 0.011g Nattō
Polyunsaturated fat 6.21g 0.038g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
Minerals Daily Need Coverage Score
116%
Nattō
19%
Broccoli

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 26mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.552g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 24)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.7)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.