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  6. Nattō vs. Marrow-stem Kale

Nattō vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between nattō and marrow-stem Kale

  • Nattō has more iron, copper, manganese, zinc, phosphorus, and magnesium; however, marrow-stem Kale has more vitamin K, vitamin A, folate, and vitamin C.
  • Daily need coverage for vitamin K for marrow-stem Kale is 345% higher.
  • Marrow-stem Kale has 18 times less iron than nattō. Nattō has 8.6mg of iron, while marrow-stem Kale has 0.47mg.
  • Nattō has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Natto and Collards, raw.

Infographic

Nattō vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +1729.8%
Contains more CopperCopper +1350%
Contains more ZincZinc +1342.9%
Contains more PhosphorusPhosphorus +596%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +576.9%
~equal in Calcium ~232mg

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
3
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more CholineCholine +145.7%
Contains more Vitamin CVitamin C +171.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +1792.2%
Contains more FolateFolate +1512.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Marrow-stem Kale DV% diff.
Vitamin K 23.1µg 437.1µg 345%
Iron 8.6mg 0.47mg 102%
Copper 0.667mg 0.046mg 69%
Polyunsaturated fat 6.21g 0.201g 40%
Manganese 1.528mg 0.658mg 38%
Protein 19.4g 3.02g 33%
Folate 8µg 129µg 30%
Vitamin A 0µg 251µg 28%
Zinc 3.03mg 0.21mg 26%
Vitamin C 13mg 35.3mg 25%
Magnesium 115mg 27mg 21%
Phosphorus 174mg 25mg 21%
Fats 11g 0.61g 16%
Potassium 729mg 213mg 15%
Vitamin E 0.01mg 2.26mg 15%
Selenium 8.8µg 1.3µg 14%
Calories 211kcal 32kcal 9%
Vitamin B1 0.16mg 0.054mg 9%
Saturated fat 1.591g 0.055g 7%
Monounsaturated fat 2.43g 0.03g 6%
Choline 57mg 23.2mg 6%
Fiber 5.4g 4g 6%
Vitamin B2 0.19mg 0.13mg 5%
Vitamin B3 0mg 0.742mg 5%
Vitamin B6 0.13mg 0.165mg 3%
Calcium 217mg 232mg 2%
Carbs 12.68g 5.42g 2%
Vitamin B5 0.215mg 0.267mg 1%
Net carbs 7.28g 1.42g N/A
Sugar 4.89g 0.46g N/A
Sodium 7mg 17mg 0%
Tryptophan 0.223mg 0.031mg 0%
Threonine 0.813mg 0.086mg 0%
Isoleucine 0.931mg 0.1mg 0%
Leucine 1.509mg 0.151mg 0%
Lysine 1.145mg 0.117mg 0%
Methionine 0.208mg 0.033mg 0%
Phenylalanine 0.941mg 0.087mg 0%
Valine 1.018mg 0.12mg 0%
Histidine 0.512mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +542.4%
Contains more FatsFats +1703.3%
Contains more CarbsCarbs +133.9%
Contains more OtherOther +42.9%
Contains more WaterWater +62.9%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +8000%
Contains more Poly. FatPolyunsaturated fat +2989.6%
Contains less Sat. FatSaturated fat -96.5%

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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
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.