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Nattō vs. Dates — In-Depth Nutrition Comparison

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Significant differences between nattō and dates

  • The amount of iron, manganese, copper, zinc, calcium, magnesium, vitamin K, phosphorus, vitamin C, and selenium in nattō is higher than in dates.
  • Nattō covers your daily iron needs 95% more than dates.
  • Dates have 33 times less vitamin C than nattō. Nattō has 13mg of vitamin C, while dates have 0.4mg.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of dates is 42.

Specific food types used in this comparison are Natto and Dates, deglet noor.

Infographic

Nattō vs Dates 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%
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +167.4%
Contains more CalciumCalcium +456.4%
Contains more IronIron +743.1%
Contains more CopperCopper +223.8%
Contains more ZincZinc +944.8%
Contains more PhosphorusPhosphorus +180.6%
Contains more ManganeseManganese +483.2%
Contains more SeleniumSelenium +193.3%
Contains less SodiumSodium -71.4%
~equal in Potassium ~656mg

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%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +3150%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +187.9%
Contains more Vitamin KVitamin K +755.6%
Contains more CholineCholine +804.8%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more FolateFolate +137.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +691.8%
Contains more FatsFats +2720.5%
Contains more WaterWater +168%
Contains more OtherOther +18.8%
Contains more CarbsCarbs +491.7%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +6650%
Contains more Poly. FatPolyunsaturated fat +32584.2%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Dates
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Dates DV% diff.
Iron 8.6mg 1.02mg 95%
Manganese 1.528mg 0.262mg 55%
Copper 0.667mg 0.206mg 51%
Polyunsaturated fat 6.21g 0.019g 41%
Protein 19.4g 2.45g 34%
Zinc 3.03mg 0.29mg 25%
Fructose 19.56g 24%
Carbs 12.68g 75.03g 21%
Calcium 217mg 39mg 18%
Magnesium 115mg 43mg 17%
Vitamin K 23.1µg 2.7µg 17%
Fats 11g 0.39g 16%
Phosphorus 174mg 62mg 16%
Vitamin C 13mg 0.4mg 14%
Selenium 8.8µg 3µg 11%
Vitamin B2 0.19mg 0.066mg 10%
Fiber 5.4g 8g 10%
Choline 57mg 6.3mg 9%
Vitamin B1 0.16mg 0.052mg 9%
Vitamin B3 0mg 1.274mg 8%
Saturated fat 1.591g 0.032g 7%
Vitamin B5 0.215mg 0.589mg 7%
Monounsaturated fat 2.43g 0.036g 6%
Calories 211kcal 282kcal 4%
Folate 8µg 19µg 3%
Vitamin B6 0.13mg 0.165mg 3%
Potassium 729mg 656mg 2%
Net carbs 7.28g 67.03g N/A
Sugar 4.89g 63.35g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.05mg 0%
Tryptophan 0.223mg 0.012mg 0%
Threonine 0.813mg 0.043mg 0%
Isoleucine 0.931mg 0.049mg 0%
Leucine 1.509mg 0.084mg 0%
Lysine 1.145mg 0.066mg 0%
Methionine 0.208mg 0.022mg 0%
Phenylalanine 0.941mg 0.05mg 0%
Valine 1.018mg 0.071mg 0%
Histidine 0.512mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Dates
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
12%
Dates
Minerals Daily Need Coverage Score
116%
Nattō
29%
Dates

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 58.46g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.559g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 14)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.