Nattō vs. Matzo — In-Depth Nutrition Comparison
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Significant differences between nattō and matzo
- Nattō has more iron, copper, manganese, magnesium, zinc, calcium, and vitamin K; however, matzo is richer in selenium, vitamin B3, and vitamin B1.
- Nattō covers your daily iron needs 68% more than matzo.
- Matzo has 77 times less vitamin K than nattō. Nattō has 23.1µg of vitamin K, while matzo has 0.3µg.
Specific food types used in this comparison are Natto and Crackers, matzo, plain.
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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.
| Contains more MagnesiumMagnesium | +360% |
| Contains more CalciumCalcium | +1569.2% |
| Contains more PotassiumPotassium | +550.9% |
| Contains more IronIron | +172.2% |
| Contains more CopperCopper | +1011.7% |
| Contains more ZincZinc | +345.6% |
| Contains more PhosphorusPhosphorus | +95.5% |
| Contains more ManganeseManganese | +135.1% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +319.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +7600% |
| Contains more CholineCholine | +427.8% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +141.9% |
| Contains more Vitamin B2Vitamin B2 | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more FolateFolate | +112.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 3.16mg | 68% |
| Copper | 0.667mg | 0.06mg | 67% |
| Selenium | 8.8µg | 36.9µg | 51% |
| Manganese | 1.528mg | 0.65mg | 38% |
| Polyunsaturated fat | 6.21g | 0.603g | 37% |
| Carbs | 12.68g | 83.7g | 24% |
| Vitamin B3 | 0mg | 3.892mg | 24% |
| Magnesium | 115mg | 25mg | 21% |
| Zinc | 3.03mg | 0.68mg | 21% |
| Calcium | 217mg | 13mg | 20% |
| Vitamin K | 23.1µg | 0.3µg | 19% |
| Protein | 19.4g | 10g | 19% |
| Vitamin B1 | 0.16mg | 0.387mg | 19% |
| Potassium | 729mg | 112mg | 18% |
| Fats | 11g | 1.4g | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Phosphorus | 174mg | 89mg | 12% |
| Fiber | 5.4g | 3g | 10% |
| Calories | 211kcal | 395kcal | 9% |
| Vitamin B2 | 0.19mg | 0.291mg | 8% |
| Choline | 57mg | 10.8mg | 8% |
| Saturated fat | 1.591g | 0.226g | 6% |
| Monounsaturated fat | 2.43g | 0.127g | 6% |
| Vitamin B5 | 0.215mg | 0.443mg | 5% |
| Folate | 8µg | 17µg | 2% |
| Vitamin B6 | 0.13mg | 0.115mg | 1% |
| Net carbs | 7.28g | 80.7g | N/A |
| Sugar | 4.89g | 0.29g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Tryptophan | 0.223mg | 0.116mg | 0% |
| Threonine | 0.813mg | 0.267mg | 0% |
| Isoleucine | 0.931mg | 0.371mg | 0% |
| Leucine | 1.509mg | 0.692mg | 0% |
| Lysine | 1.145mg | 0.193mg | 0% |
| Methionine | 0.208mg | 0.176mg | 0% |
| Phenylalanine | 0.941mg | 0.494mg | 0% |
| Valine | 1.018mg | 0.42mg | 0% |
| Histidine | 0.512mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +94% |
| Contains more FatsFats | +685.7% |
| Contains more WaterWater | +1179.5% |
| Contains more OtherOther | +216.7% |
| Contains more CarbsCarbs | +560.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1813.4% |
| Contains more Poly. FatPolyunsaturated fat | +929.9% |
| Contains less Sat. FatSaturated fat | -85.8% |
