Nattō vs. Romano cheese — In-Depth Nutrition Comparison
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Differences between nattō and romano cheese
- Nattō has more iron, copper, manganese, and fiber, while romano cheese has more calcium, phosphorus, and vitamin B12.
- Nattō's daily need coverage for iron is 98% higher.
- The amount of saturated fat in nattō is lower.
- Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of nattō is 56.
The food types used in this comparison are Natto and Cheese, romano.
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 | +180.5% |
| Contains more PotassiumPotassium | +747.7% |
| Contains more IronIron | +1016.9% |
| Contains more CopperCopper | +2123.3% |
| Contains more ZincZinc | +17.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +7540% |
| Contains more CalciumCalcium | +390.3% |
| Contains more PhosphorusPhosphorus | +336.8% |
| Contains more SeleniumSelenium | +64.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +332.4% |
| Contains more Vitamin B6Vitamin B6 | +52.9% |
| Contains more Vitamin KVitamin K | +950% |
| Contains more FolateFolate | +14.3% |
| Contains more CholineCholine | +270.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +97.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +249.3% |
| Contains more WaterWater | +78% |
| Contains more ProteinProtein | +63.9% |
| Contains more FatsFats | +144.9% |
| Contains more OtherOther | +253.7% |
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
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Poly. FatPolyunsaturated fat | +947.2% |
| Contains more Mono. FatMonounsaturated fat | +222.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 0.77mg | 98% |
| Calcium | 217mg | 1064mg | 85% |
| Phosphorus | 174mg | 760mg | 84% |
| Saturated fat | 1.591g | 17.115g | 71% |
| Copper | 0.667mg | 0.03mg | 71% |
| Manganese | 1.528mg | 0.02mg | 66% |
| Sodium | 7mg | 1433mg | 62% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Polyunsaturated fat | 6.21g | 0.593g | 37% |
| Cholesterol | 0mg | 104mg | 35% |
| Protein | 19.4g | 31.8g | 25% |
| Fats | 11g | 26.94g | 25% |
| Fiber | 5.4g | 0g | 22% |
| Potassium | 729mg | 86mg | 19% |
| Magnesium | 115mg | 41mg | 18% |
| Vitamin K | 23.1µg | 2.2µg | 17% |
| Monounsaturated fat | 2.43g | 7.838g | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B2 | 0.19mg | 0.37mg | 14% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B1 | 0.16mg | 0.037mg | 10% |
| Selenium | 8.8µg | 14.5µg | 10% |
| Calories | 211kcal | 387kcal | 9% |
| Choline | 57mg | 15.4mg | 8% |
| Zinc | 3.03mg | 2.58mg | 4% |
| Vitamin B5 | 0.215mg | 0.424mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Carbs | 12.68g | 3.63g | 3% |
| Vitamin B6 | 0.13mg | 0.085mg | 3% |
| Vitamin E | 0.01mg | 0.23mg | 1% |
| Net carbs | 7.28g | 3.63g | N/A |
| Sugar | 4.89g | 0.73g | N/A |
| Vitamin B3 | 0mg | 0.077mg | 0% |
| Folate | 8µg | 7µg | 0% |
| Tryptophan | 0.223mg | 0.429mg | 0% |
| Threonine | 0.813mg | 1.171mg | 0% |
| Isoleucine | 0.931mg | 1.685mg | 0% |
| Leucine | 1.509mg | 3.071mg | 0% |
| Lysine | 1.145mg | 2.941mg | 0% |
| Methionine | 0.208mg | 0.852mg | 0% |
| Phenylalanine | 0.941mg | 1.71mg | 0% |
| Valine | 1.018mg | 2.183mg | 0% |
| Histidine | 0.512mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
116%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 4.16g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 1426mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 15.524g)
Which food is cheaper?
Nattō is cheaper (difference - $2.5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.