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  6. Nattō vs. Marble cake

Nattō vs. Marble cake — In-Depth Nutrition Comparison

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Significant differences between nattō and marble cake

  • Nattō has more iron, manganese, copper, zinc, magnesium, potassium, vitamin K, and vitamin C; however, marble cake is richer in phosphorus.
  • Nattō covers your daily iron needs 87% more than marble cake.
  • Nattō contains less sodium.

Specific food types used in this comparison are Natto and Cake, pudding-type, marble, dry mix.

Infographic

Nattō vs Marble cake 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
9
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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +185.5%
Contains more PotassiumPotassium +492.7%
Contains more IronIron +430.9%
Contains more CopperCopper +394.1%
Contains more ZincZinc +765.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +999.3%
Contains more SeleniumSelenium +238.5%
Contains more PhosphorusPhosphorus +58%

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
6
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 0% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin B6Vitamin B6 +420%
Contains more Vitamin KVitamin K +725%
Contains more CholineCholine +1166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +13.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Marble cake DV% diff.
Iron 8.6mg 1.62mg 87%
Manganese 1.528mg 0.139mg 60%
Copper 0.667mg 0.135mg 59%
Protein 19.4g 3.4g 32%
Zinc 3.03mg 0.35mg 24%
Magnesium 115mg 18mg 23%
Carbs 12.68g 79.5g 22%
Sodium 7mg 519mg 22%
Potassium 729mg 123mg 18%
Vitamin K 23.1µg 2.8µg 17%
Polyunsaturated fat 6.21g 3.779g 16%
Vitamin C 13mg 0mg 14%
Calcium 217mg 76mg 14%
Phosphorus 174mg 275mg 14%
Selenium 8.8µg 2.6µg 11%
Vitamin B3 0mg 1.546mg 10%
Calories 211kcal 416kcal 10%
Choline 57mg 4.5mg 10%
Fiber 5.4g 2.9g 10%
Vitamin B6 0.13mg 0.025mg 8%
Folate 8µg 36µg 7%
Vitamin E 0.01mg 0.85mg 6%
Monounsaturated fat 2.43g 4.75g 6%
Vitamin B2 0.19mg 0.13mg 5%
Saturated fat 1.591g 2.45g 4%
Vitamin B1 0.16mg 0.181mg 2%
Caffeine 0mg 7mg 2%
Vitamin B5 0.215mg 0.096mg 2%
Fats 11g 11.7g 1%
Net carbs 7.28g 76.6g N/A
Sugar 4.89g 35.71g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.049mg 0%
Threonine 0.813mg 0.105mg 0%
Isoleucine 0.931mg 0.127mg 0%
Leucine 1.509mg 0.22mg 0%
Lysine 1.145mg 0.133mg 0%
Methionine 0.208mg 0.049mg 0%
Phenylalanine 0.941mg 0.158mg 0%
Valine 1.018mg 0.164mg 0%
Histidine 0.512mg 0.065mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
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% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more ProteinProtein +470.6%
Contains more WaterWater +1674.8%
Contains more CarbsCarbs +527%
Contains more OtherOther +21.1%
~equal in Fats ~11.7g

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +64.3%
Contains more Mono. FatMonounsaturated fat +95.5%

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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

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.