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  6. Nattō vs. Chocolate

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
7
:
3
Chocolate
Chocolate
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Contains more Selenium +193.3%
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Equal in Iron - 8.02
Equal in Manganese - 1.419
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +287.5%
Contains more Potassium +30.4%
Contains less Sodium -70.8%
Contains more Zinc +50.7%
Contains more Selenium +193.3%
Contains more Magnesium +27%
Contains more Phosphorus +18.4%
Contains more Copper +54.1%
Equal in Iron - 8.02
Equal in Manganese - 1.419

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
7
:
5
Chocolate
Chocolate
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 +∞%
Nattō
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%
Chocolate
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Chocolate
Chocolate
Contains more Protein +297.5%
Contains more Water +5572.2%
Contains more Other +11.8%
Contains more Fats +184.4%
Contains more Carbs +382.4%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Chocolate
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 Protein +297.5%
Contains more Water +5572.2%
Contains more Other +11.8%
Contains more Fats +184.4%
Contains more Carbs +382.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Chocolate
Chocolate
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +468.7%
Contains more Monounsaturated Fat +292.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +468.7%
Contains more Monounsaturated 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 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
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
Manganese 1.528mg 1.419mg Nattō
Selenium 8.8µg 3µg Nattō
Vitamin A 0IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 0.01mg 0.54mg Chocolate
Vitamin C 13mg 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 Nattō
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 23.1µg 8.1µg 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
Cholesterol 0mg 8mg Nattō
Trans Fat 0g 0.112g Nattō
Saturated Fat 1.591g 18.519g Nattō
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 2.43g 9.54g Chocolate
Polyunsaturated fat 6.21g 1.092g Nattō
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

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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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
10%
Chocolate
Minerals Daily Need Coverage Score
116%
Nattō
116%
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

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.