Nattō vs. True morels — In-Depth Nutrition Comparison
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Summary of differences between nattō and true morels
- Nattō has more manganese, magnesium, calcium, selenium, fiber, potassium, and zinc, while true morels have more iron, vitamin D, and vitamin B3.
- True morels cover your daily need for iron, 45% more than nattō.
- Nattō contains 6 times more magnesium than true morels. While nattō contains 115mg of magnesium, true morels contain only 19mg.
- True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Natto and Mushrooms, morel, raw.
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.
| Contains more MagnesiumMagnesium | +505.3% |
| Contains more CalciumCalcium | +404.7% |
| Contains more PotassiumPotassium | +77.4% |
| Contains more ZincZinc | +49.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +160.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more IronIron | +41.6% |
| Contains more PhosphorusPhosphorus | +11.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +131.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +104.7% |
| Contains more FolateFolate | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 12.18mg | 45% |
| Manganese | 1.528mg | 0.587mg | 41% |
| Polyunsaturated fat | 6.21g | 0.433g | 39% |
| Protein | 19.4g | 3.12g | 33% |
| Vitamin D | 0IU | 206IU | 26% |
| Vitamin D | 0µg | 5.1µg | 26% |
| Magnesium | 115mg | 19mg | 23% |
| Vitamin K | 23.1µg | 19% | |
| Calcium | 217mg | 43mg | 17% |
| Fats | 11g | 0.57g | 16% |
| Vitamin C | 13mg | 14% | |
| Vitamin B3 | 0mg | 2.252mg | 14% |
| Selenium | 8.8µg | 2.2µg | 12% |
| Choline | 57mg | 10% | |
| Fiber | 5.4g | 2.8g | 10% |
| Calories | 211kcal | 31kcal | 9% |
| Zinc | 3.03mg | 2.03mg | 9% |
| Potassium | 729mg | 411mg | 9% |
| Vitamin B1 | 0.16mg | 0.069mg | 8% |
| Saturated fat | 1.591g | 0.065g | 7% |
| Monounsaturated fat | 2.43g | 0.052g | 6% |
| Copper | 0.667mg | 0.625mg | 5% |
| Vitamin B5 | 0.215mg | 0.44mg | 5% |
| Phosphorus | 174mg | 194mg | 3% |
| Carbs | 12.68g | 5.1g | 3% |
| Vitamin B2 | 0.19mg | 0.205mg | 1% |
| Sodium | 7mg | 21mg | 1% |
| Net carbs | 7.28g | 2.3g | N/A |
| Sugar | 4.89g | 0.6g | N/A |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B6 | 0.13mg | 0.136mg | 0% |
| Folate | 8µg | 9µg | 0% |
| 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% | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more ProteinProtein | +521.8% |
| Contains more FatsFats | +1829.8% |
| Contains more CarbsCarbs | +148.6% |
| Contains more OtherOther | +18.8% |
| Contains more WaterWater | +62.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains more Mono. FatMonounsaturated fat | +4573.1% |
| Contains more Poly. FatPolyunsaturated fat | +1334.2% |
| Contains less Sat. FatSaturated fat | -95.9% |
