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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.

Infographic

Nattō vs Club sandwich 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
8
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% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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.
Nattō
3
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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%
~equal in Vitamin B1 ~0.172mg
~equal in Vitamin B2 ~0.186mg

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
17% 8% 20% 53% 2%
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
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
39% 37% 24%
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.
Nattō Club sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Nattō Club sandwich 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?

ok
ok
is better in case of low diet
Nattō Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
116%
Nattō
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 1.518g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.1)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.