Nattō vs. Cheese — In-Depth Nutrition Comparison
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Important differences between nattō and cheese
- Nattō has more iron, copper, and manganese; however, cheese has more calcium, vitamin B12, phosphorus, and selenium.
- Nattō's daily need coverage for iron is 106% more.
- Nattō has 57 times more manganese than cheese. Nattō has 1.528mg of manganese, while cheese has 0.027mg.
- Nattō is lower in saturated fat.
- Nattō has a higher glycemic index than cheese.
The food varieties used in the comparison are Natto and Cheese, cheddar.
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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 | +325.9% |
| Contains more PotassiumPotassium | +859.2% |
| Contains more IronIron | +6042.9% |
| Contains more CopperCopper | +2123.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +5559.3% |
| Contains more CalciumCalcium | +227.2% |
| Contains more ZincZinc | +20.1% |
| Contains more PhosphorusPhosphorus | +161.5% |
| Contains more SeleniumSelenium | +223.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +451.7% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more Vitamin KVitamin K | +862.5% |
| Contains more CholineCholine | +245.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +7000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +125.3% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +90.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +237.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.14mg | 106% |
| Saturated fat | 1.591g | 18.867g | 79% |
| Copper | 0.667mg | 0.03mg | 71% |
| Manganese | 1.528mg | 0.027mg | 65% |
| Calcium | 217mg | 710mg | 49% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Phosphorus | 174mg | 455mg | 40% |
| Vitamin A | 0µg | 330µg | 37% |
| Selenium | 8.8µg | 28.5µg | 36% |
| Fats | 11g | 33.31g | 34% |
| Cholesterol | 0mg | 99mg | 33% |
| Polyunsaturated fat | 6.21g | 1.421g | 32% |
| Sodium | 7mg | 653mg | 28% |
| Fiber | 5.4g | 0g | 22% |
| Magnesium | 115mg | 27mg | 21% |
| Potassium | 729mg | 76mg | 19% |
| Vitamin B2 | 0.19mg | 0.428mg | 18% |
| Vitamin K | 23.1µg | 2.4µg | 17% |
| Monounsaturated fat | 2.43g | 9.246g | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B1 | 0.16mg | 0.029mg | 11% |
| Calories | 211kcal | 404kcal | 10% |
| Choline | 57mg | 16.5mg | 7% |
| Protein | 19.4g | 22.87g | 7% |
| Zinc | 3.03mg | 3.64mg | 6% |
| Vitamin E | 0.01mg | 0.71mg | 5% |
| Vitamin B6 | 0.13mg | 0.066mg | 5% |
| Folate | 8µg | 27µg | 5% |
| Vitamin B5 | 0.215mg | 0.41mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Carbs | 12.68g | 3.09g | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Net carbs | 7.28g | 3.09g | N/A |
| Sugar | 4.89g | 0.48g | N/A |
| Vitamin B3 | 0mg | 0.059mg | 0% |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.223mg | 0.547mg | 0% |
| Threonine | 0.813mg | 1.044mg | 0% |
| Isoleucine | 0.931mg | 1.206mg | 0% |
| Leucine | 1.509mg | 1.939mg | 0% |
| Lysine | 1.145mg | 1.025mg | 0% |
| Methionine | 0.208mg | 0.547mg | 0% |
| Phenylalanine | 0.941mg | 1.074mg | 0% |
| Valine | 1.018mg | 1.404mg | 0% |
| Histidine | 0.512mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +310.4% |
| Contains more WaterWater | +48.6% |
| Contains more ProteinProtein | +17.9% |
| Contains more FatsFats | +202.8% |
| Contains more OtherOther | +95.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Poly. FatPolyunsaturated fat | +337% |
| Contains more Mono. FatMonounsaturated fat | +280.5% |
