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  6. Nattō vs. Fruit preserves

Nattō vs. Fruit preserves — In-Depth Nutrition Comparison

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Significant differences between nattō and fruit preserves

  • The amount of iron, manganese, copper, zinc, magnesium, phosphorus, calcium, vitamin K, potassium, and fiber in nattō is higher than in fruit preserves.
  • Nattō covers your daily iron needs 101% more than fruit preserves.

Specific food types used in this comparison are Natto and Jams and preserves.

Infographic

Nattō vs Fruit preserves infographic
Infographic link

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.
Nattō
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +2775%
Contains more CalciumCalcium +985%
Contains more PotassiumPotassium +846.8%
Contains more IronIron +1655.1%
Contains more CopperCopper +567%
Contains more ZincZinc +4950%
Contains more PhosphorusPhosphorus +815.8%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +3720%
Contains more SeleniumSelenium +340%

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.
Nattō
Nattō
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +47.7%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +975%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +458.8%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Fruit preserves DV% diff.
Iron 8.6mg 0.49mg 101%
Manganese 1.528mg 0.04mg 65%
Copper 0.667mg 0.1mg 63%
Polyunsaturated fat 6.21g 0g 41%
Protein 19.4g 0.37g 38%
Zinc 3.03mg 0.06mg 27%
Magnesium 115mg 4mg 26%
Phosphorus 174mg 19mg 22%
Calcium 217mg 20mg 20%
Vitamin K 23.1µg 0µg 19%
Carbs 12.68g 68.86g 19%
Potassium 729mg 77mg 19%
Fiber 5.4g 1.1g 17%
Fats 11g 0.07g 17%
Selenium 8.8µg 2µg 12%
Vitamin B1 0.16mg 0.016mg 12%
Choline 57mg 10.2mg 9%
Vitamin B2 0.19mg 0.076mg 9%
Vitamin B6 0.13mg 0.02mg 8%
Saturated fat 1.591g 0.01g 7%
Monounsaturated fat 2.43g 0.038g 6%
Vitamin C 13mg 8.8mg 5%
Vitamin B5 0.215mg 0.02mg 4%
Calories 211kcal 278kcal 3%
Folate 8µg 11µg 1%
Vitamin E 0.01mg 0.12mg 1%
Sodium 7mg 32mg 1%
Net carbs 7.28g 67.76g N/A
Sugar 4.89g 48.5g N/A
Vitamin B3 0mg 0.036mg 0%
Tryptophan 0.223mg 0.008mg 0%
Threonine 0.813mg 0.023mg 0%
Isoleucine 0.931mg 0.017mg 0%
Leucine 1.509mg 0.037mg 0%
Lysine 1.145mg 0.03mg 0%
Methionine 0.208mg 0.001mg 0%
Phenylalanine 0.941mg 0.021mg 0%
Valine 1.018mg 0.021mg 0%
Histidine 0.512mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +5143.2%
Contains more FatsFats +15614.3%
Contains more WaterWater +80.6%
Contains more OtherOther +726.1%
Contains more CarbsCarbs +443.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +6294.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.