Nattō vs. English muffin — In-Depth Nutrition Comparison
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Important differences between nattō and English muffins
- English muffins have less iron, copper, manganese, magnesium, zinc, potassium, calcium, vitamin C, and fiber.
- Nattō's daily need coverage for iron is 96% more.
- Nattō has 130 times more vitamin C than English muffins. Nattō has 13mg of vitamin C, while English muffins have 0.1mg.
- Nattō is lower in sodium.
- English muffins have a higher glycemic index than nattō.
The food varieties used in the comparison are Natto and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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 | +447.6% |
| Contains more CalciumCalcium | +317.3% |
| Contains more PotassiumPotassium | +456.5% |
| Contains more IronIron | +866.3% |
| Contains more CopperCopper | +417.1% |
| Contains more ZincZinc | +332.9% |
| Contains more PhosphorusPhosphorus | +30.8% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +328% |
| Contains more SeleniumSelenium | +∞% |
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 | +12900% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.4% |
| Contains more Vitamin B6Vitamin B6 | +202.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +362.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.89mg | 96% |
| Copper | 0.667mg | 0.129mg | 60% |
| Manganese | 1.528mg | 0.357mg | 51% |
| Polyunsaturated fat | 6.21g | 0.888g | 35% |
| Protein | 19.4g | 7.7g | 23% |
| Magnesium | 115mg | 21mg | 22% |
| Zinc | 3.03mg | 0.7mg | 21% |
| Sodium | 7mg | 464mg | 20% |
| Vitamin K | 23.1µg | 19% | |
| Potassium | 729mg | 131mg | 18% |
| Calcium | 217mg | 52mg | 17% |
| Selenium | 8.8µg | 16% | |
| Vitamin C | 13mg | 0.1mg | 14% |
| Fats | 11g | 1.8g | 14% |
| Carbs | 12.68g | 46g | 11% |
| Fiber | 5.4g | 2.7g | 11% |
| Choline | 57mg | 10% | |
| Vitamin B3 | 0mg | 1.566mg | 10% |
| Vitamin B6 | 0.13mg | 0.043mg | 7% |
| Folate | 8µg | 37µg | 7% |
| Saturated fat | 1.591g | 0.259g | 6% |
| Phosphorus | 174mg | 133mg | 6% |
| Vitamin B5 | 0.215mg | 0.446mg | 5% |
| Monounsaturated fat | 2.43g | 0.302g | 5% |
| Vitamin B2 | 0.19mg | 0.154mg | 3% |
| Vitamin B1 | 0.16mg | 0.181mg | 2% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Calories | 211kcal | 235kcal | 1% |
| Net carbs | 7.28g | 43.3g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0.092mg | 0% |
| Threonine | 0.813mg | 0.242mg | 0% |
| Isoleucine | 0.931mg | 0.315mg | 0% |
| Leucine | 1.509mg | 0.553mg | 0% |
| Lysine | 1.145mg | 0.241mg | 0% |
| Methionine | 0.208mg | 0.139mg | 0% |
| Phenylalanine | 0.941mg | 0.379mg | 0% |
| Valine | 1.018mg | 0.353mg | 0% |
| Histidine | 0.512mg | 0.17mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more ProteinProtein | +151.9% |
| Contains more FatsFats | +511.1% |
| Contains more WaterWater | +30.7% |
| Contains more CarbsCarbs | +262.8% |
| Contains more OtherOther | +26.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains more Mono. FatMonounsaturated fat | +704.6% |
| Contains more Poly. FatPolyunsaturated fat | +599.3% |
| Contains less Sat. FatSaturated fat | -83.7% |
