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  6. Nattō vs. Mashed potato

Nattō vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between nattō and mashed potato

  • Mashed potato has less iron, copper, manganese, zinc, magnesium, calcium, phosphorus, fiber, selenium, and vitamin C.
  • Nattō's daily need coverage for iron is 104% more.
  • Mashed potato has a higher glycemic index than nattō.

The food varieties used in the comparison are Natto and Fast foods, potato, mashed.

Infographic

Nattō vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +1105.6%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +2674.2%
Contains more CopperCopper +1805.7%
Contains more ZincZinc +1277.3%
Contains more PhosphorusPhosphorus +194.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1459.2%
Contains more SeleniumSelenium +1000%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +291.5%
Contains more CholineCholine +325.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Nattō Mashed potato DV% diff.
Iron 8.6mg 0.31mg 104%
Copper 0.667mg 0.035mg 70%
Manganese 1.528mg 0.098mg 62%
Protein 19.4g 1.65g 36%
Polyunsaturated fat 6.21g 1.342g 32%
Zinc 3.03mg 0.22mg 26%
Magnesium 115mg 15mg 24%
Calcium 217mg 18mg 20%
Fiber 5.4g 1.3g 16%
Phosphorus 174mg 59mg 16%
Selenium 8.8µg 0.8µg 15%
Vitamin C 13mg 0mg 14%
Vitamin K 23.1µg 5.9µg 14%
Potassium 729mg 286mg 13%
Vitamin B2 0.19mg 0.015mg 13%
Sodium 7mg 306mg 13%
Fats 11g 2.82g 13%
Vitamin B1 0.16mg 0.015mg 12%
Choline 57mg 13.4mg 8%
Vitamin B3 0mg 1.08mg 7%
Calories 211kcal 89kcal 6%
Vitamin A 0µg 43µg 5%
Saturated fat 1.591g 0.577g 5%
Starch 12.1g 5%
Monounsaturated fat 2.43g 0.72g 4%
Vitamin B5 0.215mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.01mg 0.42mg 3%
Vitamin B6 0.13mg 0.12mg 1%
Carbs 12.68g 14.65g 1%
Net carbs 7.28g 13.35g N/A
Sugar 4.89g 0.5g N/A
Folate 8µg 9µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1075.8%
Contains more FatsFats +290.1%
Contains more OtherOther +50.8%
Contains more CarbsCarbs +15.5%
Contains more WaterWater +44.7%

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% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +237.5%
Contains more Poly. FatPolyunsaturated fat +362.7%
Contains less Sat. FatSaturated fat -63.7%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.