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Nattō vs Chocolate - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Chocolate

  • Nattō has more Calcium, Vitamin K, Vitamin B1, Vitamin B2, Selenium, and Zinc, however Chocolate is higher in Copper, Vitamin B12, and Magnesium.
  • Chocolate covers your daily Saturated Fat needs 85% more than Nattō.
  • Chocolate contains 6 times less Vitamin B1 than Nattō. Nattō contains 0.16mg of Vitamin B1, while Chocolate contains 0.025mg.
  • Nattō has less Saturated Fat.

Food varieties used in this article are Natto and Chocolate, dark, 45- 59% cacao solids.

Infographic

Nattō vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Equal in Iron - 8.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Equal in Iron - 8.02

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +185.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +185.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Chocolate Opinion
Net carbs 7.28g 54.17g Chocolate
Protein 19.4g 4.88g Nattō
Fats 11g 31.28g Chocolate
Carbs 12.68g 61.17g Chocolate
Calories 211kcal 546kcal Chocolate
Starch g g
Fructose g 0g Chocolate
Sugar 4.89g 47.9g Nattō
Fiber 5.4g 7g Chocolate
Calcium 217mg 56mg Nattō
Iron 8.6mg 8.02mg Nattō
Magnesium 115mg 146mg Chocolate
Phosphorus 174mg 206mg Chocolate
Potassium 729mg 559mg Nattō
Sodium 7mg 24mg Nattō
Zinc 3.03mg 2.01mg Nattō
Copper 0.667mg 1.028mg Chocolate
Vitamin A 0IU 50IU Chocolate
Vitamin E 0.01mg 0.54mg Chocolate
Vitamin D 0IU IU Nattō
Vitamin D 0µg µg Nattō
Vitamin C 13mg mg Nattō
Vitamin B1 0.16mg 0.025mg Nattō
Vitamin B2 0.19mg 0.05mg Nattō
Vitamin B3 0mg 0.725mg Chocolate
Vitamin B5 0.215mg 0.297mg Chocolate
Vitamin B6 0.13mg 0.042mg Nattō
Folate 8µg µg Nattō
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 23.1µg 8.1µg Nattō
Tryptophan 0.223mg mg Nattō
Threonine 0.813mg mg Nattō
Isoleucine 0.931mg mg Nattō
Leucine 1.509mg mg Nattō
Lysine 1.145mg mg Nattō
Methionine 0.208mg mg Nattō
Phenylalanine 0.941mg mg Nattō
Valine 1.018mg mg Nattō
Histidine 0.512mg mg Nattō
Cholesterol 0mg 8mg Nattō
Trans Fat 0g 0.112g Nattō
Saturated Fat 1.591g 18.519g Nattō
Monounsaturated Fat 2.43g 9.54g Chocolate
Polyunsaturated fat 6.21g 1.092g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
10
Chocolate
Mineral Summary Score
114
Nattō
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
29%
Chocolate
Carbohydrates
13%
Nattō
61%
Chocolate
Fats
51%
Nattō
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 43.01g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 16.928g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 33)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.