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  6. Nattō vs. Couscous

Nattō vs. Couscous — In-Depth Nutrition Comparison

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Important differences between nattō and couscous

  • Nattō has more iron, copper, manganese, magnesium, zinc, phosphorus, calcium, potassium, and vitamin K; however, couscous has more selenium.
  • Nattō's daily need coverage for iron is 103% more.
  • Nattō has 231 times more vitamin K than couscous. Nattō has 23.1µg of vitamin K, while couscous has 0.1µg.

The food varieties used in the comparison are Natto and Couscous, cooked.

Infographic

Nattō vs Couscous 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
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +1337.5%
Contains more CalciumCalcium +2612.5%
Contains more PotassiumPotassium +1156.9%
Contains more IronIron +2163.2%
Contains more CopperCopper +1526.8%
Contains more ZincZinc +1065.4%
Contains more PhosphorusPhosphorus +690.9%
Contains more ManganeseManganese +1719%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +212.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +154%
Contains more Vitamin B2Vitamin B2 +603.7%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +23000%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Couscous DV% diff.
Iron 8.6mg 0.38mg 103%
Copper 0.667mg 0.041mg 70%
Manganese 1.528mg 0.084mg 63%
Polyunsaturated fat 6.21g 0.064g 41%
Selenium 8.8µg 27.5µg 34%
Protein 19.4g 3.79g 31%
Magnesium 115mg 8mg 25%
Zinc 3.03mg 0.26mg 25%
Phosphorus 174mg 22mg 22%
Calcium 217mg 8mg 21%
Potassium 729mg 58mg 20%
Vitamin K 23.1µg 0.1µg 19%
Fats 11g 0.16g 17%
Fiber 5.4g 1.4g 16%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.027mg 13%
Choline 57mg 3.3mg 10%
Vitamin B1 0.16mg 0.063mg 8%
Saturated fat 1.591g 0.029g 7%
Vitamin B3 0mg 0.983mg 6%
Vitamin B6 0.13mg 0.051mg 6%
Monounsaturated fat 2.43g 0.022g 6%
Calories 211kcal 112kcal 5%
Carbs 12.68g 23.22g 4%
Vitamin B5 0.215mg 0.371mg 3%
Folate 8µg 15µg 2%
Vitamin E 0.01mg 0.13mg 1%
Protein per 100 calories 9.2g 3.4g N/A
Calories per 10 g protein 109kcal 296kcal N/A
Weight per 100 calories 47g 89g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 7.28g 21.82g N/A
Sugar 4.89g 0.1g N/A
Sodium 7mg 5mg 0%
Tryptophan 0.223mg 0.049mg 0%
Threonine 0.813mg 0.1mg 0%
Isoleucine 0.931mg 0.147mg 0%
Leucine 1.509mg 0.259mg 0%
Lysine 1.145mg 0.073mg 0%
Methionine 0.208mg 0.059mg 0%
Phenylalanine 0.941mg 0.184mg 0%
Valine 1.018mg 0.162mg 0%
Histidine 0.512mg 0.077mg 0%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +411.9%
Contains more FatsFats +6775%
Contains more OtherOther +630.8%
Contains more CarbsCarbs +83.1%
Contains more WaterWater +31.9%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +10945.5%
Contains more Poly. FatPolyunsaturated fat +9603.1%
Contains less Sat. FatSaturated fat -98.2%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.