Nattō vs. Milk — In-Depth Nutrition Comparison
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A recap on differences between nattō and milk
- Nattō has more iron, copper, manganese, magnesium, zinc, fiber, vitamin K, potassium, and vitamin C; however, milk is higher in vitamin B12.
- Nattō covers your daily iron needs 107% more than milk.
- The glycemic index of nattō is higher.
Food varieties used in this article are Natto and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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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 | +945.5% |
| Contains more CalciumCalcium | +73.6% |
| Contains more PotassiumPotassium | +386% |
| Contains more IronIron | +28566.7% |
| Contains more CopperCopper | +6570% |
| Contains more ZincZinc | +621.4% |
| Contains more PhosphorusPhosphorus | +83.2% |
| Contains less SodiumSodium | -84.1% |
| Contains more ManganeseManganese | +50833.3% |
| Contains more SeleniumSelenium | +166.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B6Vitamin B6 | +251.4% |
| Contains more Vitamin KVitamin K | +23000% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +222% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.03mg | 107% |
| Copper | 0.667mg | 0.01mg | 73% |
| Manganese | 1.528mg | 0.003mg | 66% |
| Polyunsaturated fat | 6.21g | 0.035g | 41% |
| Protein | 19.4g | 3.37g | 32% |
| Magnesium | 115mg | 11mg | 25% |
| Zinc | 3.03mg | 0.42mg | 24% |
| Fiber | 5.4g | 0g | 22% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin K | 23.1µg | 0.1µg | 19% |
| Potassium | 729mg | 150mg | 17% |
| Fats | 11g | 0.97g | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B1 | 0.16mg | 0.02mg | 12% |
| Phosphorus | 174mg | 95mg | 11% |
| Selenium | 8.8µg | 3.3µg | 10% |
| Calcium | 217mg | 125mg | 9% |
| Calories | 211kcal | 42kcal | 8% |
| Vitamin B6 | 0.13mg | 0.037mg | 7% |
| Choline | 57mg | 17.7mg | 7% |
| Vitamin A | 0µg | 58µg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 48IU | 6% |
| Monounsaturated fat | 2.43g | 0.277g | 5% |
| Saturated fat | 1.591g | 0.633g | 4% |
| Vitamin B5 | 0.215mg | 0.361mg | 3% |
| Carbs | 12.68g | 4.99g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 7mg | 44mg | 2% |
| Vitamin B3 | 0mg | 0.093mg | 1% |
| Folate | 8µg | 5µg | 1% |
| Net carbs | 7.28g | 4.99g | N/A |
| Sugar | 4.89g | 5.2g | N/A |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin B2 | 0.19mg | 0.185mg | 0% |
| Tryptophan | 0.223mg | 0.043mg | 0% |
| Threonine | 0.813mg | 0.143mg | 0% |
| Isoleucine | 0.931mg | 0.174mg | 0% |
| Leucine | 1.509mg | 0.319mg | 0% |
| Lysine | 1.145mg | 0.282mg | 0% |
| Methionine | 0.208mg | 0.088mg | 0% |
| Phenylalanine | 0.941mg | 0.174mg | 0% |
| Valine | 1.018mg | 0.22mg | 0% |
| Histidine | 0.512mg | 0.101mg | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +475.7% |
| Contains more FatsFats | +1034% |
| Contains more CarbsCarbs | +154.1% |
| Contains more OtherOther | +153.3% |
| Contains more WaterWater | +63.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +777.3% |
| Contains more Poly. FatPolyunsaturated fat | +17642.9% |
| Contains less Sat. FatSaturated fat | -60.2% |
