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Nattō vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between Nattō and Corn raw

  • The amount of Iron, Copper, Manganese, Zinc, Calcium, Vitamin K, Magnesium, Selenium, Fiber, and Potassium in Nattō is higher than in Corn raw.
  • Nattō covers your daily Iron needs 101% more than Corn raw.
  • Corn raw has 109 times less Calcium than Nattō. Nattō has 217mg of Calcium, while Corn raw has 2mg.

Specific food types used in this comparison are Natto and Corn, sweet, yellow, raw.

Infographic

Nattō vs Corn raw 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
10
:
Contains more Calcium +10750%
Contains more Iron +1553.8%
Contains more Magnesium +210.8%
Contains more Phosphorus +95.5%
Contains more Potassium +170%
Contains less Sodium -53.3%
Contains more Zinc +558.7%
Contains more Copper +1135.2%
Contains more Manganese +837.4%
Contains more Selenium +1366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +10750%
Contains more Iron +1553.8%
Contains more Magnesium +210.8%
Contains more Phosphorus +95.5%
Contains more Potassium +170%
Contains less Sodium -53.3%
Contains more Zinc +558.7%
Contains more Copper +1135.2%
Contains more Manganese +837.4%
Contains more Selenium +1366.7%

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.
Nattō
5
:
Contains more Vitamin C +91.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +7600%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.5%
Contains more Folate +425%
Equal in Vitamin B1 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin C +91.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +7600%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +233.5%
Contains more Folate +425%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +493.3%
Contains more Fats +714.8%
Contains more Other +201.6%
Contains more Carbs +47.5%
Contains more Water +38.2%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +493.3%
Contains more Fats +714.8%
Contains more Other +201.6%
Contains more Carbs +47.5%
Contains more Water +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +462.5%
Contains more Polyunsaturated fat +1175.2%
Contains less Saturated Fat -79.6%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +462.5%
Contains more Polyunsaturated fat +1175.2%
Contains less Saturated Fat -79.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Corn raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Corn raw Opinion
Net carbs 7.28g 16.7g Corn raw
Protein 19.4g 3.27g Nattō
Fats 11g 1.35g Nattō
Carbs 12.68g 18.7g Corn raw
Calories 211kcal 86kcal Nattō
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 4.89g 6.26g Nattō
Fiber 5.4g 2g Nattō
Calcium 217mg 2mg Nattō
Iron 8.6mg 0.52mg Nattō
Magnesium 115mg 37mg Nattō
Phosphorus 174mg 89mg Nattō
Potassium 729mg 270mg Nattō
Sodium 7mg 15mg Nattō
Zinc 3.03mg 0.46mg Nattō
Copper 0.667mg 0.054mg Nattō
Manganese 1.528mg 0.163mg Nattō
Selenium 8.8µg 0.6µg Nattō
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.01mg 0.07mg Corn raw
Vitamin C 13mg 6.8mg Nattō
Vitamin B1 0.16mg 0.155mg Nattō
Vitamin B2 0.19mg 0.055mg Nattō
Vitamin B3 0mg 1.77mg Corn raw
Vitamin B5 0.215mg 0.717mg Corn raw
Vitamin B6 0.13mg 0.093mg Nattō
Folate 8µg 42µg Corn raw
Vitamin K 23.1µg 0.3µg Nattō
Tryptophan 0.223mg 0.023mg Nattō
Threonine 0.813mg 0.129mg Nattō
Isoleucine 0.931mg 0.129mg Nattō
Leucine 1.509mg 0.348mg Nattō
Lysine 1.145mg 0.137mg Nattō
Methionine 0.208mg 0.067mg Nattō
Phenylalanine 0.941mg 0.15mg Nattō
Valine 1.018mg 0.185mg Nattō
Histidine 0.512mg 0.089mg Nattō
Saturated Fat 1.591g 0.325g Corn raw
Monounsaturated Fat 2.43g 0.432g Nattō
Polyunsaturated fat 6.21g 0.487g Nattō
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Nattō
18%
Corn raw
Minerals Daily Need Coverage Score
116%
Nattō
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.266g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.