Nattō vs. Gouda cheese — In-Depth Nutrition Comparison
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A recap on differences between nattō and gouda cheese
- Nattō has more iron, copper, manganese, and fiber; however, gouda cheese is higher in vitamin B12, phosphorus, and calcium.
- Nattō covers your daily iron needs 105% more than gouda cheese.
- Nattō has less saturated fat.
- The glycemic index of nattō is higher.
Food varieties used in this article are Natto and Cheese, gouda.
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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 | +502.5% |
| Contains more IronIron | +3483.3% |
| Contains more CopperCopper | +1752.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +13790.9% |
| Contains more CalciumCalcium | +222.6% |
| Contains more ZincZinc | +28.7% |
| Contains more PhosphorusPhosphorus | +213.8% |
| Contains more SeleniumSelenium | +64.8% |
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 | +433.3% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more Vitamin KVitamin K | +904.3% |
| Contains more CholineCholine | +270.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +75.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +58.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +162.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.24mg | 105% |
| Saturated fat | 1.591g | 17.614g | 73% |
| Copper | 0.667mg | 0.036mg | 70% |
| Manganese | 1.528mg | 0.011mg | 66% |
| Vitamin B12 | 0µg | 1.54µg | 64% |
| Phosphorus | 174mg | 546mg | 53% |
| Calcium | 217mg | 700mg | 48% |
| Cholesterol | 0mg | 114mg | 38% |
| Polyunsaturated fat | 6.21g | 0.657g | 37% |
| Sodium | 7mg | 819mg | 35% |
| Fats | 11g | 27.44g | 25% |
| Fiber | 5.4g | 0g | 22% |
| Magnesium | 115mg | 29mg | 20% |
| Vitamin A | 0µg | 165µg | 18% |
| Potassium | 729mg | 121mg | 18% |
| Vitamin K | 23.1µg | 2.3µg | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Monounsaturated fat | 2.43g | 7.747g | 13% |
| Protein | 19.4g | 24.94g | 11% |
| Vitamin B2 | 0.19mg | 0.334mg | 11% |
| Vitamin B1 | 0.16mg | 0.03mg | 11% |
| Selenium | 8.8µg | 14.5µg | 10% |
| Zinc | 3.03mg | 3.9mg | 8% |
| Choline | 57mg | 15.4mg | 8% |
| Calories | 211kcal | 356kcal | 7% |
| Vitamin B6 | 0.13mg | 0.08mg | 4% |
| Vitamin B5 | 0.215mg | 0.34mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Folate | 8µg | 21µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Carbs | 12.68g | 2.22g | 3% |
| Vitamin E | 0.01mg | 0.24mg | 2% |
| Net carbs | 7.28g | 2.22g | N/A |
| Sugar | 4.89g | 2.22g | N/A |
| Vitamin B3 | 0mg | 0.063mg | 0% |
| Tryptophan | 0.223mg | 0.352mg | 0% |
| Threonine | 0.813mg | 0.93mg | 0% |
| Isoleucine | 0.931mg | 1.306mg | 0% |
| Leucine | 1.509mg | 2.564mg | 0% |
| Lysine | 1.145mg | 2.654mg | 0% |
| Methionine | 0.208mg | 0.719mg | 0% |
| Phenylalanine | 0.941mg | 1.431mg | 0% |
| Valine | 1.018mg | 1.806mg | 0% |
| Histidine | 0.512mg | 1.032mg | 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:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +471.2% |
| Contains more WaterWater | +32.7% |
| Contains more ProteinProtein | +28.6% |
| Contains more FatsFats | +149.5% |
| Contains more OtherOther | +107.4% |
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
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Poly. FatPolyunsaturated fat | +845.2% |
| Contains more Mono. FatMonounsaturated fat | +218.8% |
