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  6. Nattō vs. Cereal

Nattō vs. Cereal — In-Depth Nutrition Comparison

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Differences between nattō and cereal

  • Nattō has more copper and manganese, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc.
  • Cereal's daily need coverage for vitamin B1 is 511% higher.
  • Cereal contains 5 times less copper than nattō. Nattō contains 0.667mg of copper, while cereal contains 0.137mg.
  • The amount of sodium in nattō is lower.
  • Nattō has a lower glycemic index. The glycemic index of nattō is 56, while the glycemic index of cereal is 69.

The food types used in this comparison are Natto and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Nattō vs Cereal 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
8
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%
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +505.3%
Contains more CalciumCalcium +2070%
Contains more PotassiumPotassium +594.3%
Contains more CopperCopper +386.9%
Contains more PhosphorusPhosphorus +126%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +39.7%
Contains more IronIron +296%
Contains more ZincZinc +150.8%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +196.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +3830%
Contains more Vitamin B2Vitamin B2 +1936.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +4504.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.226mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Nattō Cereal DV% diff.
Vitamin B1 0.16mg 6.288mg 511%
Vitamin B6 0.13mg 5.986mg 450%
Iron 8.6mg 34.06mg 318%
Vitamin B2 0.19mg 3.87mg 283%
Vitamin B3 0mg 29.62mg 185%
Vitamin A 0µg 814µg 90%
Copper 0.667mg 0.137mg 59%
Zinc 3.03mg 7.6mg 42%
Polyunsaturated fat 6.21g 0.354g 39%
Sodium 7mg 795mg 34%
Manganese 1.528mg 0.79mg 32%
Vitamin C 13mg 38.5mg 28%
Protein 19.4g 6.06g 27%
Carbs 12.68g 86.85g 25%
Magnesium 115mg 19mg 23%
Calcium 217mg 10mg 21%
Vitamin K 23.1µg 0µg 19%
Potassium 729mg 105mg 18%
Fiber 5.4g 1.4g 16%
Fats 11g 1.08g 15%
Phosphorus 174mg 77mg 14%
Choline 57mg 10%
Calories 211kcal 378kcal 8%
Saturated fat 1.591g 0.26g 6%
Monounsaturated fat 2.43g 0.204g 6%
Selenium 8.8µg 6.3µg 5%
Folate 8µg 2%
Protein per 100 calories 9.2g 1.6g N/A
Calories per 10 g protein 109kcal 624kcal N/A
Weight per 100 calories 47g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 2.1 N/A
Net carbs 7.28g 85.45g N/A
Sugar 4.89g 10.35g N/A
Vitamin E 0.01mg 0.08mg 0%
Vitamin B5 0.215mg 0.226mg 0%
Tryptophan 0.223mg 0.066mg 0%
Threonine 0.813mg 0.241mg 0%
Isoleucine 0.931mg 0.26mg 0%
Leucine 1.509mg 0.767mg 0%
Lysine 1.145mg 0.113mg 0%
Methionine 0.208mg 0.13mg 0%
Phenylalanine 0.941mg 0.365mg 0%
Valine 1.018mg 0.344mg 0%
Histidine 0.512mg 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +220.1%
Contains more FatsFats +918.5%
Contains more WaterWater +1355.6%
Contains more CarbsCarbs +584.9%
Contains more OtherOther +17.4%

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
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +1091.2%
Contains more Poly. FatPolyunsaturated fat +1654.2%
Contains less Sat. FatSaturated fat -83.7%

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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

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.