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  6. Nattō vs. Chocolate cake

Nattō vs. Chocolate cake — In-Depth Nutrition Comparison

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The main differences between nattō and chocolate cake

  • Chocolate cake contains less iron, manganese, copper, zinc, magnesium, potassium, calcium, and fiber than nattō.
  • Daily need coverage for iron for nattō is 87% higher.
  • Chocolate cake has 5 times less manganese than nattō. Nattō has 1.528mg of manganese, while chocolate cake has 0.28mg.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index than chocolate cake.

Food types used in this article are Natto and Cake, chocolate, prepared from recipe without frosting.

Infographic

Nattō vs Chocolate cake 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
9
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +261.7%
Contains more PotassiumPotassium +420.7%
Contains more IronIron +434.2%
Contains more CopperCopper +222.2%
Contains more ZincZinc +339.1%
Contains more PhosphorusPhosphorus +64.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +445.7%
Contains more SeleniumSelenium +35.2%

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.5%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +125.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nattō Chocolate cake DV% diff.
Iron 8.6mg 1.61mg 87%
Manganese 1.528mg 0.28mg 54%
Copper 0.667mg 0.207mg 51%
Protein 19.4g 5.3g 28%
Polyunsaturated fat 6.21g 2.761g 23%
Zinc 3.03mg 0.69mg 21%
Magnesium 115mg 32mg 20%
Cholesterol 0mg 58mg 19%
Vitamin K 23.1µg 19%
Saturated fat 1.591g 5.43g 17%
Potassium 729mg 140mg 17%
Calcium 217mg 60mg 16%
Fiber 5.4g 1.6g 15%
Vitamin C 13mg 0.2mg 14%
Carbs 12.68g 53.4g 14%
Choline 57mg 128.4mg 13%
Sodium 7mg 315mg 13%
Phosphorus 174mg 106mg 10%
Monounsaturated fat 2.43g 6.039g 9%
Calories 211kcal 371kcal 8%
Vitamin B3 0mg 1.137mg 7%
Vitamin B6 0.13mg 0.041mg 7%
Vitamin B12 0µg 0.16µg 7%
Selenium 8.8µg 11.9µg 6%
Fats 11g 15.1g 6%
Folate 8µg 27µg 5%
Vitamin B2 0.19mg 0.213mg 2%
Vitamin B5 0.215mg 0.304mg 2%
Vitamin B1 0.16mg 0.141mg 2%
Net carbs 7.28g 51.8g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.068mg 0%
Threonine 0.813mg 0.202mg 0%
Isoleucine 0.931mg 0.24mg 0%
Leucine 1.509mg 0.407mg 0%
Lysine 1.145mg 0.268mg 0%
Methionine 0.208mg 0.116mg 0%
Phenylalanine 0.941mg 0.265mg 0%
Valine 1.018mg 0.283mg 0%
Histidine 0.512mg 0.12mg 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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +266%
Contains more WaterWater +125.5%
Contains more FatsFats +37.3%
Contains more CarbsCarbs +321.1%
~equal in Other ~1.8g

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +124.9%
Contains more Mono. FatMonounsaturated fat +148.5%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.