Nattō vs. Ham — In-Depth Nutrition Comparison
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What are the differences between nattō and ham?
- Nattō is higher in iron, copper, manganese, magnesium, fiber, and calcium, yet ham is higher in vitamin B1, vitamin B12, and vitamin B3.
- Nattō's daily need coverage for iron is 89% more.
- The amount of sodium in nattō is lower.
- The glycemic index of ham is lower.
We used Natto and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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 | +721.4% |
| Contains more CalciumCalcium | +2612.5% |
| Contains more PotassiumPotassium | +154% |
| Contains more IronIron | +481.1% |
| Contains more CopperCopper | +744.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +2729.6% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more SeleniumSelenium | +121.6% |
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 | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +371.3% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +87.4% |
| Contains more Vitamin B6Vitamin B6 | +207.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +49.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 1.48mg | 89% |
| Copper | 0.667mg | 0.079mg | 65% |
| Manganese | 1.528mg | 0.054mg | 64% |
| Sodium | 7mg | 1203mg | 52% |
| Vitamin B1 | 0.16mg | 0.754mg | 50% |
| Polyunsaturated fat | 6.21g | 0.54g | 38% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B3 | 0mg | 4.023mg | 25% |
| Magnesium | 115mg | 14mg | 24% |
| Fiber | 5.4g | 0g | 22% |
| Vitamin B6 | 0.13mg | 0.4mg | 21% |
| Calcium | 217mg | 8mg | 21% |
| Vitamin K | 23.1µg | 0µg | 19% |
| Selenium | 8.8µg | 19.5µg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin C | 13mg | 0mg | 14% |
| Potassium | 729mg | 287mg | 13% |
| Fats | 11g | 5.53g | 8% |
| Choline | 57mg | 85.1mg | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B5 | 0.215mg | 0.403mg | 4% |
| Carbs | 12.68g | 1.5g | 4% |
| Calories | 211kcal | 145kcal | 3% |
| Protein | 19.4g | 20.93g | 3% |
| Phosphorus | 174mg | 196mg | 3% |
| Vitamin E | 0.01mg | 0.25mg | 2% |
| Vitamin B2 | 0.19mg | 0.202mg | 1% |
| Saturated fat | 1.591g | 1.81g | 1% |
| Zinc | 3.03mg | 2.88mg | 1% |
| Folate | 8µg | 3µg | 1% |
| Net carbs | 7.28g | 1.5g | N/A |
| Sugar | 4.89g | 0g | N/A |
| Monounsaturated fat | 2.43g | 2.62g | 0% |
| Tryptophan | 0.223mg | 0.251mg | 0% |
| Threonine | 0.813mg | 0.931mg | 0% |
| Isoleucine | 0.931mg | 0.918mg | 0% |
| Leucine | 1.509mg | 1.661mg | 0% |
| Lysine | 1.145mg | 1.775mg | 0% |
| Methionine | 0.208mg | 0.553mg | 0% |
| Phenylalanine | 0.941mg | 0.904mg | 0% |
| Valine | 1.018mg | 0.908mg | 0% |
| Histidine | 0.512mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +98.9% |
| Contains more CarbsCarbs | +745.3% |
| Contains more WaterWater | +23% |
| Contains more OtherOther | +130% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +1050% |
~equal in
Monounsaturated fat
~2.62g
