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Nattō vs. Edible mushroom — In-Depth Nutrition Comparison

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Summary of differences between nattō and edible mushroom

  • Nattō has more iron, manganese, copper, magnesium, zinc, calcium, vitamin K, and fiber, while edible mushroom has more vitamin B5 and vitamin B3.
  • Nattō covers your daily need for iron, 101% more than edible mushroom.
  • Edible mushroom has a lower glycemic index. The glycemic index of edible mushroom is 32, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Mushrooms, white, raw.

Infographic

Nattō vs Edible mushroom 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
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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +1177.8%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +129.2%
Contains more IronIron +1620%
Contains more CopperCopper +109.7%
Contains more ZincZinc +482.7%
Contains more PhosphorusPhosphorus +102.3%
Contains more ManganeseManganese +3151.1%
Contains less SodiumSodium -28.6%
~equal in Selenium ~9.3µg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +519%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +229.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +596.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg

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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +527.8%
Contains more FatsFats +3135.3%
Contains more CarbsCarbs +289%
Contains more OtherOther +120.9%
Contains more WaterWater +68%

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3781.3%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Edible mushroom
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 Edible mushroom DV% diff.
Iron 8.6mg 0.5mg 101%
Manganese 1.528mg 0.047mg 64%
Polyunsaturated fat 6.21g 0.16g 40%
Copper 0.667mg 0.318mg 39%
Protein 19.4g 3.09g 33%
Vitamin B5 0.215mg 1.497mg 26%
Magnesium 115mg 9mg 25%
Vitamin B3 0mg 3.607mg 23%
Zinc 3.03mg 0.52mg 23%
Calcium 217mg 3mg 21%
Vitamin K 23.1µg 0µg 19%
Fiber 5.4g 1g 18%
Vitamin B2 0.19mg 0.402mg 16%
Fats 11g 0.34g 16%
Phosphorus 174mg 86mg 13%
Vitamin C 13mg 2.1mg 12%
Potassium 729mg 318mg 12%
Calories 211kcal 22kcal 9%
Choline 57mg 17.3mg 7%
Saturated fat 1.591g 0.05g 7%
Vitamin B1 0.16mg 0.081mg 7%
Monounsaturated fat 2.43g 0g 6%
Carbs 12.68g 3.26g 3%
Vitamin B6 0.13mg 0.104mg 2%
Vitamin B12 0µg 0.04µg 2%
Folate 8µg 17µg 2%
Selenium 8.8µg 9.3µg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 7.28g 2.26g N/A
Sugar 4.89g 1.98g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0.01mg 0%
Tryptophan 0.223mg 0.035mg 0%
Threonine 0.813mg 0.107mg 0%
Isoleucine 0.931mg 0.076mg 0%
Leucine 1.509mg 0.12mg 0%
Lysine 1.145mg 0.107mg 0%
Methionine 0.208mg 0.031mg 0%
Phenylalanine 0.941mg 0.085mg 0%
Valine 1.018mg 0.232mg 0%
Histidine 0.512mg 0.057mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Edible mushroom
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
26%
Edible mushroom
Minerals Daily Need Coverage Score
116%
Nattō
27%
Edible mushroom

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 24)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $1.1)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.