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  6. Nattō vs. Cranberries

Nattō vs. Cranberries — In-Depth Nutrition Comparison

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Differences between nattō and cranberries

  • Cranberries contain less iron, copper, manganese, zinc, magnesium, phosphorus, calcium, potassium, selenium, and vitamin K than nattō.
  • Nattō's daily need coverage for iron is 105% higher.
  • Cranberries contain 88 times less selenium than nattō. Nattō contains 8.8µg of selenium, while cranberries contain 0.1µg.
  • Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of nattō is 56.

The food types used in this comparison are Natto and Cranberries, raw.

Infographic

Nattō vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1816.7%
Contains more CalciumCalcium +2612.5%
Contains more PotassiumPotassium +811.3%
Contains more IronIron +3639.1%
Contains more CopperCopper +1091.1%
Contains more ZincZinc +3266.7%
Contains more PhosphorusPhosphorus +1481.8%
Contains more ManganeseManganese +472.3%
Contains more SeleniumSelenium +8700%
Contains less SodiumSodium -71.4%

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
6
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B6Vitamin B6 +128.1%
Contains more Vitamin KVitamin K +362%
Contains more FolateFolate +700%
Contains more CholineCholine +936.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +37.2%
~equal in Vitamin C ~14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Cranberries DV% diff.
Iron 8.6mg 0.23mg 105%
Copper 0.667mg 0.056mg 68%
Manganese 1.528mg 0.267mg 55%
Polyunsaturated fat 6.21g 0.055g 41%
Protein 19.4g 0.46g 38%
Zinc 3.03mg 0.09mg 27%
Magnesium 115mg 6mg 26%
Phosphorus 174mg 11mg 23%
Calcium 217mg 8mg 21%
Potassium 729mg 80mg 19%
Fats 11g 0.13g 17%
Selenium 8.8µg 0.1µg 16%
Vitamin K 23.1µg 5µg 15%
Vitamin B2 0.19mg 0.02mg 13%
Vitamin B1 0.16mg 0.012mg 12%
Vitamin E 0.01mg 1.32mg 9%
Choline 57mg 5.5mg 9%
Calories 211kcal 46kcal 8%
Fiber 5.4g 3.6g 7%
Saturated fat 1.591g 0.008g 7%
Monounsaturated fat 2.43g 0.018g 6%
Vitamin B6 0.13mg 0.057mg 6%
Folate 8µg 1µg 2%
Vitamin B5 0.215mg 0.295mg 2%
Vitamin C 13mg 14mg 1%
Fructose 0.67g 1%
Vitamin B3 0mg 0.101mg 1%
Carbs 12.68g 11.97g 0%
Net carbs 7.28g 8.37g N/A
Sugar 4.89g 4.27g N/A
Sodium 7mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.223mg 0.003mg 0%
Threonine 0.813mg 0.028mg 0%
Isoleucine 0.931mg 0.033mg 0%
Leucine 1.509mg 0.053mg 0%
Lysine 1.145mg 0.039mg 0%
Methionine 0.208mg 0.003mg 0%
Phenylalanine 0.941mg 0.036mg 0%
Valine 1.018mg 0.045mg 0%
Histidine 0.512mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4117.4%
Contains more FatsFats +8361.5%
Contains more OtherOther +1483.3%
Contains more WaterWater +58.7%
~equal in Carbs ~11.97g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +13400%
Contains more Poly. FatPolyunsaturated fat +11190.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.