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  6. Nattō vs. Cheesecake

Nattō vs. Cheesecake — In-Depth Nutrition Comparison

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Significant differences between nattō and cheesecake

  • The amount of iron, copper, manganese, magnesium, zinc, fiber, and potassium in nattō is higher than in cheesecake.
  • Nattō covers your daily iron needs 100% more than cheesecake.
  • Cheesecake has 33 times less copper than nattō. Nattō has 0.667mg of copper, while cheesecake has 0.02mg.
  • Nattō contains less saturated fat.

Specific food types used in this comparison are Natto and Cheesecake commercially prepared.

Infographic

Nattō vs Cheesecake 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +945.5%
Contains more CalciumCalcium +325.5%
Contains more PotassiumPotassium +710%
Contains more IronIron +1265.1%
Contains more CopperCopper +3235%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +87.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +991.4%
Contains more SeleniumSelenium +69.2%

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.
Nattō
Nattō
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +3150%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +425%
Contains more CholineCholine +24.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +165.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Nattō Cheesecake DV% diff.
Iron 8.6mg 0.63mg 100%
Copper 0.667mg 0.02mg 72%
Manganese 1.528mg 0.14mg 60%
Saturated fat 1.591g 9.921g 38%
Polyunsaturated fat 6.21g 1.602g 31%
Protein 19.4g 5.5g 28%
Magnesium 115mg 11mg 25%
Zinc 3.03mg 0.51mg 23%
Fiber 5.4g 0.4g 20%
Sodium 7mg 438mg 19%
Potassium 729mg 90mg 19%
Vitamin A 0µg 159µg 18%
Fats 11g 22.5g 18%
Cholesterol 0mg 55mg 18%
Calcium 217mg 51mg 17%
Monounsaturated fat 2.43g 8.634g 16%
Vitamin K 23.1µg 4.4µg 16%
Vitamin C 13mg 0.4mg 14%
Phosphorus 174mg 93mg 12%
Vitamin B1 0.16mg 0.028mg 11%
Vitamin B5 0.215mg 0.571mg 7%
Vitamin B12 0µg 0.17µg 7%
Selenium 8.8µg 5.2µg 7%
Vitamin B6 0.13mg 0.052mg 6%
Calories 211kcal 321kcal 6%
Carbs 12.68g 25.5g 4%
Vitamin E 0.01mg 0.56mg 4%
Vitamin D 0µg 0.5µg 3%
Folate 8µg 18µg 3%
Choline 57mg 45.9mg 2%
Vitamin D 0IU 18IU 2%
Vitamin B3 0mg 0.195mg 1%
Net carbs 7.28g 25.1g N/A
Sugar 4.89g 21.8g N/A
Vitamin B2 0.19mg 0.193mg 0%
Tryptophan 0.223mg 0.064mg 0%
Threonine 0.813mg 0.222mg 0%
Isoleucine 0.931mg 0.281mg 0%
Leucine 1.509mg 0.464mg 0%
Lysine 1.145mg 0.372mg 0%
Methionine 0.208mg 0.136mg 0%
Phenylalanine 0.941mg 0.258mg 0%
Valine 1.018mg 0.314mg 0%
Histidine 0.512mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g N/A

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +252.7%
Contains more WaterWater +20.7%
Contains more OtherOther +111.1%
Contains more FatsFats +104.5%
Contains more CarbsCarbs +101.1%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +287.6%
Contains more Mono. FatMonounsaturated fat +255.3%

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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
  2. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.