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Nattō vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between nattō and crouton

  • Nattō has more iron, copper, manganese, magnesium, and zinc; however, crouton is higher in selenium, vitamin B1, vitamin B3, and folate.
  • Nattō covers your daily iron needs 57% more than crouton.
  • Crouton contains 4 times less copper than nattō. Nattō contains 0.667mg of copper, while crouton contains 0.163mg.
  • Nattō has less sodium.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Natto and Croutons, plain.

Infographic

Nattō vs Crouton 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
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +271%
Contains more CalciumCalcium +185.5%
Contains more PotassiumPotassium +487.9%
Contains more IronIron +110.8%
Contains more CopperCopper +309.2%
Contains more ZincZinc +240.4%
Contains more PhosphorusPhosphorus +51.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +205.6%
Contains more SeleniumSelenium +326.1%

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
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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +289.4%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more FolateFolate +1550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Crouton DV% diff.
Iron 8.6mg 4.08mg 57%
Copper 0.667mg 0.163mg 56%
Selenium 8.8µg 37.5µg 52%
Manganese 1.528mg 0.5mg 45%
Vitamin B1 0.16mg 0.623mg 39%
Vitamin B3 0mg 5.439mg 34%
Polyunsaturated fat 6.21g 1.273g 33%
Folate 8µg 132µg 31%
Sodium 7mg 698mg 30%
Carbs 12.68g 73.5g 20%
Magnesium 115mg 31mg 20%
Vitamin K 23.1µg 19%
Zinc 3.03mg 0.89mg 19%
Potassium 729mg 124mg 18%
Protein 19.4g 11.9g 15%
Calcium 217mg 76mg 14%
Vitamin C 13mg 0mg 14%
Choline 57mg 10%
Calories 211kcal 407kcal 10%
Phosphorus 174mg 115mg 8%
Vitamin B6 0.13mg 0.026mg 8%
Fats 11g 6.6g 7%
Vitamin B2 0.19mg 0.272mg 6%
Vitamin B5 0.215mg 0.429mg 4%
Monounsaturated fat 2.43g 3.059g 2%
Fiber 5.4g 5.1g 1%
Net carbs 7.28g 68.4g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Saturated fat 1.591g 1.51g 0%
Tryptophan 0.223mg 0.14mg 0%
Threonine 0.813mg 0.337mg 0%
Isoleucine 0.931mg 0.456mg 0%
Leucine 1.509mg 0.832mg 0%
Lysine 1.145mg 0.278mg 0%
Methionine 0.208mg 0.211mg 0%
Phenylalanine 0.941mg 0.586mg 0%
Valine 1.018mg 0.514mg 0%
Histidine 0.512mg 0.255mg 0%

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +63%
Contains more FatsFats +66.7%
Contains more WaterWater +900.4%
Contains more CarbsCarbs +479.7%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Poly. FatPolyunsaturated fat +387.8%
Contains more Mono. FatMonounsaturated fat +25.9%
~equal in Saturated fat ~1.51g

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.