Nattō vs. Goat cheese — In-Depth Nutrition Comparison
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Significant differences between nattō and goat cheese
- Nattō has more iron, manganese, fiber, zinc, and magnesium; however, goat cheese is richer in vitamin B2, vitamin A, and phosphorus.
- Goat cheese covers your daily saturated fat needs 95% more than nattō.
- Nattō contains less saturated fat.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of goat cheese is 0.
Specific food types used in this comparison are Natto and Cheese, goat, semisoft type.
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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 | +296.6% |
| Contains more PotassiumPotassium | +361.4% |
| Contains more IronIron | +430.9% |
| Contains more CopperCopper | +18.3% |
| Contains more ZincZinc | +359.1% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +1543% |
| Contains more SeleniumSelenium | +131.6% |
| Contains more CalciumCalcium | +37.3% |
| Contains more PhosphorusPhosphorus | +115.5% |
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 | +122.2% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +824% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +270.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +255.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.591g | 20.639g | 87% |
| Iron | 8.6mg | 1.62mg | 87% |
| Manganese | 1.528mg | 0.093mg | 62% |
| Vitamin A | 0µg | 407µg | 45% |
| Vitamin B2 | 0.19mg | 0.676mg | 37% |
| Polyunsaturated fat | 6.21g | 0.709g | 37% |
| Fats | 11g | 29.84g | 29% |
| Phosphorus | 174mg | 375mg | 29% |
| Cholesterol | 0mg | 79mg | 26% |
| Fiber | 5.4g | 0g | 22% |
| Zinc | 3.03mg | 0.66mg | 22% |
| Magnesium | 115mg | 29mg | 20% |
| Sodium | 7mg | 415mg | 18% |
| Potassium | 729mg | 158mg | 17% |
| Vitamin K | 23.1µg | 2.5µg | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Copper | 0.667mg | 0.564mg | 11% |
| Monounsaturated fat | 2.43g | 6.808g | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Selenium | 8.8µg | 3.8µg | 9% |
| Choline | 57mg | 15.4mg | 8% |
| Calories | 211kcal | 364kcal | 8% |
| Calcium | 217mg | 298mg | 8% |
| Vitamin B1 | 0.16mg | 0.072mg | 7% |
| Vitamin B3 | 0mg | 1.148mg | 7% |
| Vitamin B6 | 0.13mg | 0.06mg | 5% |
| Protein | 19.4g | 21.58g | 4% |
| Carbs | 12.68g | 0.12g | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Folate | 8µg | 2µg | 2% |
| Vitamin B5 | 0.215mg | 0.19mg | 1% |
| Net carbs | 7.28g | 0.12g | N/A |
| Sugar | 4.89g | 0.12g | N/A |
| Tryptophan | 0.223mg | 0.227mg | 0% |
| Threonine | 0.813mg | 0.805mg | 0% |
| Isoleucine | 0.931mg | 0.893mg | 0% |
| Leucine | 1.509mg | 1.861mg | 0% |
| Lysine | 1.145mg | 1.549mg | 0% |
| Methionine | 0.208mg | 0.575mg | 0% |
| Phenylalanine | 0.941mg | 0.859mg | 0% |
| Valine | 1.018mg | 1.485mg | 0% |
| Histidine | 0.512mg | 0.589mg | 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:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more CarbsCarbs | +10466.7% |
| Contains more WaterWater | +20.9% |
| Contains more ProteinProtein | +11.2% |
| Contains more FatsFats | +171.3% |
| Contains more OtherOther | +54.7% |
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
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Poly. FatPolyunsaturated fat | +775.9% |
| Contains more Mono. FatMonounsaturated fat | +180.2% |
