Nattō vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between nattō and club sandwich
- Nattō has more iron, copper, magnesium, fiber, and zinc; however, club sandwich has more vitamin B3, selenium, and vitamin B12.
- Daily need coverage for iron for nattō is 90% higher.
- Club sandwich has 7 times less copper than nattō. Nattō has 0.667mg of copper, while club sandwich has 0.089mg.
- Nattō is lower in sodium.
Food types used in this article are Natto and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 MagnesiumMagnesium | +259.4% |
| Contains more CalciumCalcium | +128.4% |
| Contains more PotassiumPotassium | +222.6% |
| Contains more IronIron | +527.7% |
| Contains more CopperCopper | +649.4% |
| Contains more ZincZinc | +126.1% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains more SeleniumSelenium | +181.8% |
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 | +195.5% |
| Contains more Vitamin KVitamin K | +165.5% |
| Contains more CholineCholine | +19.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +284.2% |
| Contains more Vitamin B6Vitamin B6 | +127.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +287.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +12.9% |
| Contains more FatsFats | +36.6% |
| Contains more CarbsCarbs | +56.7% |
| Contains more OtherOther | +24.7% |
~equal in
Water
~52.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -48.8% |
| Contains more Poly. FatPolyunsaturated fat | +230.3% |
| Contains more Mono. FatMonounsaturated fat | +21.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 1.37mg | 90% |
| Manganese | 1.528mg | 66% | |
| Copper | 0.667mg | 0.089mg | 64% |
| Vitamin B3 | 0mg | 5.575mg | 35% |
| Selenium | 8.8µg | 24.8µg | 29% |
| Polyunsaturated fat | 6.21g | 1.88g | 29% |
| Sodium | 7mg | 630mg | 27% |
| Magnesium | 115mg | 32mg | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Fiber | 5.4g | 1.2g | 17% |
| Cholesterol | 0mg | 46mg | 15% |
| Potassium | 729mg | 226mg | 15% |
| Zinc | 3.03mg | 1.34mg | 15% |
| Vitamin B6 | 0.13mg | 0.296mg | 13% |
| Vitamin B5 | 0.215mg | 0.826mg | 12% |
| Vitamin K | 23.1µg | 8.7µg | 12% |
| Calcium | 217mg | 95mg | 12% |
| Vitamin C | 13mg | 4.4mg | 10% |
| Saturated fat | 1.591g | 3.109g | 7% |
| Phosphorus | 174mg | 215mg | 6% |
| Folate | 8µg | 31µg | 6% |
| Fats | 11g | 8.05g | 5% |
| Vitamin E | 0.01mg | 0.61mg | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Protein | 19.4g | 17.19g | 4% |
| Carbs | 12.68g | 19.87g | 2% |
| Choline | 57mg | 47.8mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Monounsaturated fat | 2.43g | 2.949g | 1% |
| Vitamin B1 | 0.16mg | 0.172mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Calories | 211kcal | 220kcal | 0% |
| Net carbs | 7.28g | 18.67g | N/A |
| Sugar | 4.89g | 4.68g | N/A |
| Vitamin B2 | 0.19mg | 0.186mg | 0% |
| Trans fat | 0g | 0.071g | 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 | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
116%
50%
Comparison summary
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 1.518g)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Club sandwich is cheaper (difference - $2.1)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins