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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
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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.
Nattō
5
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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%
~equal in Iron ~8.02mg
~equal in Manganese ~1.419mg

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
7
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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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
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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -91.4%
Contains more Poly. FatPolyunsaturated fat +468.7%
Contains more Mono. FatMonounsaturated Fat +292.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 211kcal 546kcal Chocolate
Protein 19.4g 4.88g Nattō
Fats 11g 31.28g Chocolate
Vitamin C 13mg Nattō
Net carbs 7.28g 54.17g Chocolate
Carbs 12.68g 61.17g Chocolate
Cholesterol 0mg 8mg Nattō
Magnesium 115mg 146mg Chocolate
Calcium 217mg 56mg Nattō
Potassium 729mg 559mg Nattō
Iron 8.6mg 8.02mg Nattō
Sugar 4.89g 47.9g Nattō
Fiber 5.4g 7g Chocolate
Copper 0.667mg 1.028mg Chocolate
Zinc 3.03mg 2.01mg Nattō
Phosphorus 174mg 206mg Chocolate
Sodium 7mg 24mg Nattō
Vitamin A 0IU 50IU Chocolate
Vitamin A 0µg 2µg Chocolate
Vitamin E 0.01mg 0.54mg Chocolate
Manganese 1.528mg 1.419mg Nattō
Selenium 8.8µg 3µg 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
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 23.1µg 8.1µg Nattō
Folate 8µg Nattō
Trans Fat 0g 0.112g Nattō
Choline 57mg Nattō
Saturated Fat 1.591g 18.519g Nattō
Monounsaturated Fat 2.43g 9.54g Chocolate
Polyunsaturated fat 6.21g 1.092g Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Nattō
9%
Chocolate
Minerals Daily Need Coverage Score
116%
Nattō
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 8mg)
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 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

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. 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.