Nattō vs. Cottage cheese — In-Depth Nutrition Comparison
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A recap on differences between nattō and cottage cheese
- Nattō has more iron, copper, manganese, magnesium, zinc, fiber, vitamin K, and potassium; however, cottage cheese is higher in vitamin B12.
- Nattō covers your daily iron needs 107% more than cottage cheese.
- Nattō has less sodium.
- The glycemic index of nattō is higher.
Food varieties used in this article are Natto and Cheese, cottage, creamed, large or small curd.
Infographic
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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 | +1337.5% |
| Contains more CalciumCalcium | +161.4% |
| Contains more PotassiumPotassium | +601% |
| Contains more IronIron | +12185.7% |
| Contains more CopperCopper | +2200% |
| Contains more ZincZinc | +657.5% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +76300% |
| Contains more SeleniumSelenium | +10.2% |
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 | +492.6% |
| Contains more Vitamin B2Vitamin B2 | +16.6% |
| Contains more Vitamin B6Vitamin B6 | +182.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +209.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +159.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.07mg | 107% |
| Copper | 0.667mg | 0.029mg | 71% |
| Manganese | 1.528mg | 0.002mg | 66% |
| Polyunsaturated fat | 6.21g | 0.123g | 41% |
| Magnesium | 115mg | 8mg | 25% |
| Zinc | 3.03mg | 0.4mg | 24% |
| Fiber | 5.4g | 0g | 22% |
| Vitamin K | 23.1µg | 0µg | 19% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Potassium | 729mg | 104mg | 18% |
| Protein | 19.4g | 11.12g | 17% |
| Sodium | 7mg | 364mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Calcium | 217mg | 83mg | 13% |
| Vitamin B1 | 0.16mg | 0.027mg | 11% |
| Fats | 11g | 4.3g | 10% |
| Choline | 57mg | 18.4mg | 7% |
| Vitamin B5 | 0.215mg | 0.557mg | 7% |
| Vitamin B6 | 0.13mg | 0.046mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Calories | 211kcal | 98kcal | 6% |
| Vitamin A | 0µg | 37µg | 4% |
| Monounsaturated fat | 2.43g | 0.778g | 4% |
| Carbs | 12.68g | 3.38g | 3% |
| Selenium | 8.8µg | 9.7µg | 2% |
| Vitamin B2 | 0.19mg | 0.163mg | 2% |
| Phosphorus | 174mg | 159mg | 2% |
| Vitamin B3 | 0mg | 0.099mg | 1% |
| Saturated fat | 1.591g | 1.718g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Folate | 8µg | 12µg | 1% |
| Net carbs | 7.28g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 4.89g | 2.67g | N/A |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Tryptophan | 0.223mg | 0.147mg | 0% |
| Threonine | 0.813mg | 0.5mg | 0% |
| Isoleucine | 0.931mg | 0.591mg | 0% |
| Leucine | 1.509mg | 1.116mg | 0% |
| Lysine | 1.145mg | 0.934mg | 0% |
| Methionine | 0.208mg | 0.269mg | 0% |
| Phenylalanine | 0.941mg | 0.577mg | 0% |
| Valine | 1.018mg | 0.748mg | 0% |
| Histidine | 0.512mg | 0.326mg | 0% |
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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +74.5% |
| Contains more FatsFats | +155.8% |
| Contains more CarbsCarbs | +275.1% |
| Contains more OtherOther | +34.8% |
| Contains more WaterWater | +45% |
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +212.3% |
| Contains more Poly. FatPolyunsaturated fat | +4948.8% |
~equal in
Saturated fat
~1.718g
