Nattō vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between nattō and graham cracker?
- Nattō is richer in iron, copper, manganese, zinc, magnesium, potassium, and vitamin C, yet graham cracker is richer in vitamin B3 and folate.
- Nattō's daily need coverage for iron is 60% higher.
- Nattō contains less sodium.
- Nattō has a lower glycemic index than graham cracker.
We used Natto and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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 | +187.5% |
| Contains more CalciumCalcium | +181.8% |
| Contains more PotassiumPotassium | +328.8% |
| Contains more IronIron | +127.5% |
| Contains more CopperCopper | +292.4% |
| Contains more ZincZinc | +215.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +39.7% |
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 KVitamin K | +61.5% |
| Contains more CholineCholine | +866.1% |
| Contains more Vitamin EVitamin E | +15000% |
| Contains more Vitamin B1Vitamin B1 | +65.6% |
| Contains more Vitamin B2Vitamin B2 | +66.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +95.3% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more FolateFolate | +1037.5% |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +190% |
| Contains more WaterWater | +1523% |
| Contains more OtherOther | +14.5% |
| Contains more CarbsCarbs | +512.5% |
~equal in
Fats
~10.6g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Poly. FatPolyunsaturated fat | +15.3% |
~equal in
Saturated fat
~1.633g
~equal in
Monounsaturated fat
~2.509g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 3.78mg | 60% |
| Copper | 0.667mg | 0.17mg | 55% |
| Vitamin B3 | 0mg | 4.439mg | 28% |
| Protein | 19.4g | 6.69g | 25% |
| Manganese | 1.528mg | 1.019mg | 22% |
| Carbs | 12.68g | 77.66g | 22% |
| Folate | 8µg | 91µg | 21% |
| Sodium | 7mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Zinc | 3.03mg | 0.96mg | 19% |
| Magnesium | 115mg | 40mg | 18% |
| Potassium | 729mg | 170mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Calcium | 217mg | 77mg | 14% |
| Calories | 211kcal | 430kcal | 11% |
| Vitamin B2 | 0.19mg | 0.317mg | 10% |
| Vitamin E | 0.01mg | 1.51mg | 10% |
| Choline | 57mg | 5.9mg | 9% |
| Vitamin B1 | 0.16mg | 0.265mg | 9% |
| Fiber | 5.4g | 3.4g | 8% |
| Vitamin K | 23.1µg | 14.3µg | 7% |
| Polyunsaturated fat | 6.21g | 5.388g | 5% |
| Selenium | 8.8µg | 6.3µg | 5% |
| Vitamin B5 | 0.215mg | 0.42mg | 4% |
| Vitamin B6 | 0.13mg | 0.156mg | 2% |
| Phosphorus | 174mg | 185mg | 2% |
| Fructose | 0.99g | 1% | |
| Fats | 11g | 10.6g | 1% |
| Net carbs | 7.28g | 74.26g | N/A |
| Sugar | 4.89g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Saturated fat | 1.591g | 1.633g | 0% |
| Monounsaturated fat | 2.43g | 2.509g | 0% |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.813mg | 0% | |
| Isoleucine | 0.931mg | 0% | |
| Leucine | 1.509mg | 0% | |
| Lysine | 1.145mg | 0% | |
| Methionine | 0.208mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.018mg | 0% | |
| Histidine | 0.512mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
116%
60%
Comparison summary
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 19.96g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $2.1)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)