Nattō vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
Compare
What are the differences between nattō and parmigiano-Reggiano?
- Nattō is higher in iron, manganese, and copper, yet parmigiano-Reggiano is higher in vitamin B12, calcium, phosphorus, and vitamin B2.
- Nattō's daily need coverage for iron is 96% more.
- Nattō has 18 times more manganese than parmigiano-Reggiano. While nattō has 1.528mg of manganese, parmigiano-Reggiano has only 0.085mg.
- The amount of saturated fat in nattō is lower.
- The glycemic index of parmigiano-Reggiano is lower.
We used Natto and Cheese, parmesan, dry grated, reduced fat types in this article.
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.
| Contains more MagnesiumMagnesium | +202.6% |
| Contains more PotassiumPotassium | +483.2% |
| Contains more IronIron | +855.6% |
| Contains more CopperCopper | +180.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1697.6% |
| Contains more CalciumCalcium | +411.1% |
| Contains more ZincZinc | +27.7% |
| Contains more PhosphorusPhosphorus | +319% |
| Contains more SeleniumSelenium | +101.1% |
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 | +165.3% |
| Contains more Vitamin KVitamin K | +1258.8% |
| Contains more CholineCholine | +175.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +155.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +51.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.9mg | 96% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Calcium | 217mg | 1109mg | 89% |
| Phosphorus | 174mg | 729mg | 79% |
| Sodium | 7mg | 1529mg | 66% |
| Manganese | 1.528mg | 0.085mg | 63% |
| Saturated fat | 1.591g | 13.317g | 53% |
| Copper | 0.667mg | 0.238mg | 48% |
| Polyunsaturated fat | 6.21g | 0.462g | 38% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin B2 | 0.19mg | 0.486mg | 23% |
| Fiber | 5.4g | 0g | 22% |
| Potassium | 729mg | 125mg | 18% |
| Magnesium | 115mg | 38mg | 18% |
| Vitamin A | 0µg | 160µg | 18% |
| Vitamin K | 23.1µg | 1.7µg | 18% |
| Selenium | 8.8µg | 17.7µg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Fats | 11g | 20g | 14% |
| Vitamin B1 | 0.16mg | 0.029mg | 11% |
| Monounsaturated fat | 2.43g | 6.098g | 9% |
| Zinc | 3.03mg | 3.87mg | 8% |
| Choline | 57mg | 20.7mg | 7% |
| Vitamin B6 | 0.13mg | 0.049mg | 6% |
| Carbs | 12.68g | 1.37g | 4% |
| Calories | 211kcal | 265kcal | 3% |
| Vitamin B5 | 0.215mg | 0.325mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Vitamin B3 | 0mg | 0.114mg | 1% |
| Protein | 19.4g | 20g | 1% |
| Folate | 8µg | 10µg | 1% |
| Vitamin E | 0.01mg | 0.17mg | 1% |
| Net carbs | 7.28g | 1.37g | N/A |
| Sugar | 4.89g | 0g | N/A |
| Tryptophan | 0.223mg | 0.24mg | 0% |
| Threonine | 0.813mg | 1.519mg | 0% |
| Isoleucine | 0.931mg | 1.2mg | 0% |
| Leucine | 1.509mg | 2.983mg | 0% |
| Lysine | 1.145mg | 2.459mg | 0% |
| Methionine | 0.208mg | 0.369mg | 0% |
| Phenylalanine | 0.941mg | 1.604mg | 0% |
| Valine | 1.018mg | 1.498mg | 0% |
| Histidine | 0.512mg | 0.752mg | 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:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +825.5% |
| Contains more FatsFats | +81.8% |
| Contains more OtherOther | +322.6% |
~equal in
Protein
~20g
~equal in
Water
~50.6g
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
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Poly. FatPolyunsaturated fat | +1244.2% |
| Contains more Mono. FatMonounsaturated fat | +150.9% |
