Nattō vs. Dough — In-Depth Nutrition Comparison
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Important differences between nattō and dough
- Nattō has more iron, copper, manganese, magnesium, and vitamin K; however, dough has more vitamin B1, selenium, vitamin B3, and folate.
- Nattō's daily need coverage for iron is 59% more.
- Nattō has 33 times more vitamin K than dough. Nattō has 23.1µg of vitamin K, while dough has 0.7µg.
- Nattō is lower in sodium.
- Dough has a higher glycemic index than nattō.
The food varieties used in the comparison are Natto and Bread, french or vienna (includes sourdough).
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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.
| Contains more MagnesiumMagnesium | +259.4% |
| Contains more CalciumCalcium | +317.3% |
| Contains more PotassiumPotassium | +523.1% |
| Contains more IronIron | +119.9% |
| Contains more CopperCopper | +338.8% |
| Contains more ZincZinc | +191.3% |
| Contains more PhosphorusPhosphorus | +65.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +164.8% |
| Contains more SeleniumSelenium | +225% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
| Contains more Vitamin KVitamin K | +3200% |
| Contains more CholineCholine | +612.5% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B1Vitamin B1 | +343.8% |
| Contains more Vitamin B2Vitamin B2 | +124.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +111.6% |
| Contains more FolateFolate | +1437.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.5% |
| Contains more FatsFats | +354.5% |
| Contains more WaterWater | +66.7% |
| Contains more CarbsCarbs | +309.1% |
~equal in
Other
~1.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +571.3% |
| Contains more Poly. FatPolyunsaturated fat | +626.3% |
| Contains less Sat. FatSaturated fat | -66.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 8.6mg | 3.91mg | 59% |
| Copper | 0.667mg | 0.152mg | 57% |
| Vitamin B1 | 0.16mg | 0.71mg | 46% |
| Manganese | 1.528mg | 0.577mg | 41% |
| Selenium | 8.8µg | 28.6µg | 36% |
| Polyunsaturated fat | 6.21g | 0.855g | 36% |
| Vitamin B3 | 0mg | 4.817mg | 30% |
| Folate | 8µg | 123µg | 29% |
| Sodium | 7mg | 602mg | 26% |
| Magnesium | 115mg | 32mg | 20% |
| Vitamin K | 23.1µg | 0.7µg | 19% |
| Potassium | 729mg | 117mg | 18% |
| Starch | 44.23g | 18% | |
| Vitamin B2 | 0.19mg | 0.427mg | 18% |
| Zinc | 3.03mg | 1.04mg | 18% |
| Calcium | 217mg | 52mg | 17% |
| Protein | 19.4g | 10.75g | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Fiber | 5.4g | 2.2g | 13% |
| Carbs | 12.68g | 51.88g | 13% |
| Fats | 11g | 2.42g | 13% |
| Phosphorus | 174mg | 105mg | 10% |
| Choline | 57mg | 8mg | 9% |
| Monounsaturated fat | 2.43g | 0.362g | 5% |
| Saturated fat | 1.591g | 0.529g | 5% |
| Vitamin B5 | 0.215mg | 0.455mg | 5% |
| Calories | 211kcal | 272kcal | 3% |
| Vitamin B6 | 0.13mg | 0.107mg | 2% |
| Fructose | 0.51g | 1% | |
| Vitamin E | 0.01mg | 0.21mg | 1% |
| Net carbs | 7.28g | 49.68g | N/A |
| Sugar | 4.89g | 4.62g | N/A |
| Trans fat | 0g | 0.005g | 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 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.788g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
40%
Minerals Daily Need Coverage Score
116%
63%
Comparison summary
Which food contains less Sodium?
Nattō contains less Sodium (difference - 595mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Dough is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Dough is lower in Saturated fat (difference - 1.062g)
Which food is cheaper?
Dough is cheaper (difference - $2.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.