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.
- The glycemic index of nattō is higher.
Food varieties used in this article are Natto and Chocolate, dark, 45- 59% cacao solids.
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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 CalciumCalcium | +287.5% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more ZincZinc | +50.7% |
| Contains less SodiumSodium | -70.8% |
| Contains more SeleniumSelenium | +193.3% |
| Contains more MagnesiumMagnesium | +27% |
| Contains more CopperCopper | +54.1% |
| Contains more PhosphorusPhosphorus | +18.4% |
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 | +540% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +185.2% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +38.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.591g | 18.519g | 77% |
| Copper | 0.667mg | 1.028mg | 40% |
| Polyunsaturated fat | 6.21g | 1.092g | 34% |
| Fats | 11g | 31.28g | 31% |
| Protein | 19.4g | 4.88g | 29% |
| Monounsaturated fat | 2.43g | 9.54g | 18% |
| Calories | 211kcal | 546kcal | 17% |
| Carbs | 12.68g | 61.17g | 16% |
| Calcium | 217mg | 56mg | 16% |
| Vitamin C | 13mg | 14% | |
| Vitamin K | 23.1µg | 8.1µg | 13% |
| Selenium | 8.8µg | 3µg | 11% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B2 | 0.19mg | 0.05mg | 11% |
| Vitamin B1 | 0.16mg | 0.025mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Choline | 57mg | 10% | |
| Zinc | 3.03mg | 2.01mg | 9% |
| Vitamin B6 | 0.13mg | 0.042mg | 7% |
| Iron | 8.6mg | 8.02mg | 7% |
| Magnesium | 115mg | 146mg | 7% |
| Fiber | 5.4g | 7g | 6% |
| Vitamin B3 | 0mg | 0.725mg | 5% |
| Phosphorus | 174mg | 206mg | 5% |
| Potassium | 729mg | 559mg | 5% |
| Manganese | 1.528mg | 1.419mg | 5% |
| Vitamin E | 0.01mg | 0.54mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.215mg | 0.297mg | 2% |
| Folate | 8µg | 2% | |
| Sodium | 7mg | 24mg | 1% |
| Net carbs | 7.28g | 54.17g | N/A |
| Sugar | 4.89g | 47.9g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0g | 0.112g | N/A |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.813mg | 0% | |
| Isoleucine | 0.931mg | 0% | |
| Leucine | 1.509mg | 0% | |
| Lysine | 1.145mg | 0% | |
| Methionine | 0.208mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.018mg | 0% | |
| Histidine | 0.512mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +297.5% |
| Contains more WaterWater | +5572.2% |
| Contains more OtherOther | +11.8% |
| Contains more FatsFats | +184.4% |
| Contains more CarbsCarbs | +382.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.4% |
| Contains more Poly. FatPolyunsaturated fat | +468.7% |
| Contains more Mono. FatMonounsaturated fat | +292.6% |
