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Nattō vs. Monterey Jack — In-Depth Nutrition Comparison

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How are nattō and monterey Jack different?

  • Nattō is richer in iron, copper, manganese, and fiber, while monterey Jack is higher in calcium, phosphorus, and vitamin B12.
  • Nattō covers your daily need for iron, 99% more than monterey Jack.
  • Nattō is lower in saturated fat.
  • Nattō has a higher glycemic index (56) than monterey Jack (27).

Natto and Cheese, monterey types were used in this article.

Infographic

Nattō vs Monterey Jack infographic
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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.
Nattō
6
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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +800%
Contains more IronIron +1094.4%
Contains more CopperCopper +1984.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +13790.9%
Contains more CalciumCalcium +243.8%
Contains more PhosphorusPhosphorus +155.2%
Contains more SeleniumSelenium +64.8%
~equal in Zinc ~3mg

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
5
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more Vitamin KVitamin K +824%
Contains more CholineCholine +270.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
~equal in Vitamin B5 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +1764.7%
Contains more WaterWater +34.2%
Contains more ProteinProtein +26.2%
Contains more FatsFats +175.3%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +590.8%
Contains more Mono. FatMonounsaturated fat +260.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Monterey Jack
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Monterey Jack DV% diff.
Iron 8.6mg 0.72mg 99%
Saturated fat 1.591g 19.066g 79%
Copper 0.667mg 0.032mg 71%
Manganese 1.528mg 0.011mg 66%
Calcium 217mg 746mg 53%
Phosphorus 174mg 444mg 39%
Vitamin B12 0µg 0.83µg 35%
Polyunsaturated fat 6.21g 0.899g 35%
Cholesterol 0mg 89mg 30%
Fats 11g 30.28g 30%
Sodium 7mg 600mg 26%
Fiber 5.4g 0g 22%
Vitamin A 0µg 198µg 22%
Magnesium 115mg 27mg 21%
Potassium 729mg 81mg 19%
Vitamin K 23.1µg 2.5µg 17%
Monounsaturated fat 2.43g 8.751g 16%
Vitamin B2 0.19mg 0.39mg 15%
Vitamin C 13mg 0mg 14%
Vitamin B1 0.16mg 0.015mg 12%
Selenium 8.8µg 14.5µg 10%
Protein 19.4g 24.48g 10%
Choline 57mg 15.4mg 8%
Calories 211kcal 373kcal 8%
Vitamin B6 0.13mg 0.079mg 4%
Carbs 12.68g 0.68g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Folate 8µg 18µg 3%
Vitamin E 0.01mg 0.26mg 2%
Vitamin B3 0mg 0.093mg 1%
Net carbs 7.28g 0.68g N/A
Sugar 4.89g 0.5g N/A
Zinc 3.03mg 3mg 0%
Vitamin B5 0.215mg 0.21mg 0%
Tryptophan 0.223mg 0.315mg 0%
Threonine 0.813mg 0.871mg 0%
Isoleucine 0.931mg 1.519mg 0%
Leucine 1.509mg 2.344mg 0%
Lysine 1.145mg 2.037mg 0%
Methionine 0.208mg 0.641mg 0%
Phenylalanine 0.941mg 1.289mg 0%
Valine 1.018mg 1.635mg 0%
Histidine 0.512mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
26%
Monterey Jack
Minerals Daily Need Coverage Score
116%
Nattō
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 17.475g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.9)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 4.39g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.