Nattō vs. Egg — In-Depth Nutrition Comparison
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Important differences between nattō and eggs
- Nattō has more iron, manganese, and magnesium; however, eggs have more copper, vitamin B12, choline, selenium, vitamin B2, and vitamin B5.
- Eggs' daily need coverage for copper is 148% more.
- Nattō has 59 times more manganese than eggs. Nattō has 1.528mg of manganese, while eggs have 0.026mg.
- Nattō has a higher glycemic index than eggs.
The food varieties used in the comparison are Natto and Egg, whole, cooked, hard-boiled.
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.
| Contains more MagnesiumMagnesium | +1050% |
| Contains more CalciumCalcium | +334% |
| Contains more PotassiumPotassium | +478.6% |
| Contains more IronIron | +622.7% |
| Contains more ZincZinc | +188.6% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +5776.9% |
| Contains more CopperCopper | +199.9% |
| Contains more SeleniumSelenium | +250% |
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 B1Vitamin B1 | +142.4% |
| Contains more Vitamin KVitamin K | +7600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +10200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +550.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +450% |
| Contains more CholineCholine | +415.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.667mg | 2mg | 148% |
| Cholesterol | 0mg | 373mg | 124% |
| Iron | 8.6mg | 1.19mg | 93% |
| Manganese | 1.528mg | 0.026mg | 65% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Choline | 57mg | 293.8mg | 43% |
| Selenium | 8.8µg | 30.8µg | 40% |
| Polyunsaturated fat | 6.21g | 1.414g | 32% |
| Vitamin B2 | 0.19mg | 0.513mg | 25% |
| Magnesium | 115mg | 10mg | 25% |
| Vitamin B5 | 0.215mg | 1.398mg | 24% |
| Fiber | 5.4g | 0g | 22% |
| Vitamin K | 23.1µg | 0.3µg | 19% |
| Potassium | 729mg | 126mg | 18% |
| Zinc | 3.03mg | 1.05mg | 18% |
| Calcium | 217mg | 50mg | 17% |
| Vitamin A | 0µg | 149µg | 17% |
| Protein | 19.4g | 12.58g | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Folate | 8µg | 44µg | 9% |
| Saturated fat | 1.591g | 3.267g | 8% |
| Vitamin B1 | 0.16mg | 0.066mg | 8% |
| Vitamin E | 0.01mg | 1.03mg | 7% |
| Sodium | 7mg | 124mg | 5% |
| Carbs | 12.68g | 1.12g | 4% |
| Monounsaturated fat | 2.43g | 4.077g | 4% |
| Calories | 211kcal | 155kcal | 3% |
| Vitamin B6 | 0.13mg | 0.121mg | 1% |
| Fats | 11g | 10.61g | 1% |
| Net carbs | 7.28g | 1.12g | N/A |
| Sugar | 4.89g | 1.12g | N/A |
| Phosphorus | 174mg | 172mg | 0% |
| Vitamin B3 | 0mg | 0.064mg | 0% |
| Tryptophan | 0.223mg | 0.153mg | 0% |
| Threonine | 0.813mg | 0.604mg | 0% |
| Isoleucine | 0.931mg | 0.686mg | 0% |
| Leucine | 1.509mg | 1.075mg | 0% |
| Lysine | 1.145mg | 0.904mg | 0% |
| Methionine | 0.208mg | 0.392mg | 0% |
| Phenylalanine | 0.941mg | 0.668mg | 0% |
| Valine | 1.018mg | 0.767mg | 0% |
| Histidine | 0.512mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.2% |
| Contains more CarbsCarbs | +1032.1% |
| Contains more OtherOther | +77.6% |
| Contains more WaterWater | +35.6% |
~equal in
Fats
~10.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.3% |
| Contains more Poly. FatPolyunsaturated fat | +339.2% |
| Contains more Mono. FatMonounsaturated fat | +67.8% |
