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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 has more Iron, Vitamin D, and Vitamin B3.
  • True morels covers your daily need of 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.

These are the specific foods used in this comparison Natto and Mushrooms, morel, raw.

Infographic

Nattō vs True morels 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +404.7%
Contains more Magnesium +505.3%
Contains more Potassium +77.4%
Contains less Sodium -66.7%
Contains more Zinc +49.3%
Contains more Iron +41.6%
Contains more Phosphorus +11.5%
Equal in Copper - 0.625
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Contains more Calcium +404.7%
Contains more Magnesium +505.3%
Contains more Potassium +77.4%
Contains less Sodium -66.7%
Contains more Zinc +49.3%
Contains more Iron +41.6%
Contains more Phosphorus +11.5%
Equal in Copper - 0.625

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
5
:
Contains more Vitamin B1 +131.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +104.7%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.205
Equal in Vitamin B6 - 0.136
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin B1 +131.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +104.7%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.205
Equal in Vitamin B6 - 0.136

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō True morels
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō True morels Opinion
Net carbs 7.28g 2.3g Nattō
Protein 19.4g 3.12g Nattō
Fats 11g 0.57g Nattō
Carbs 12.68g 5.1g Nattō
Calories 211kcal 31kcal Nattō
Starch g g
Fructose g 0g True morels
Sugar 4.89g 0.6g True morels
Fiber 5.4g 2.8g Nattō
Calcium 217mg 43mg Nattō
Iron 8.6mg 12.18mg True morels
Magnesium 115mg 19mg Nattō
Phosphorus 174mg 194mg True morels
Potassium 729mg 411mg Nattō
Sodium 7mg 21mg Nattō
Zinc 3.03mg 2.03mg Nattō
Copper 0.667mg 0.625mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin C 13mg mg Nattō
Vitamin B1 0.16mg 0.069mg Nattō
Vitamin B2 0.19mg 0.205mg True morels
Vitamin B3 0mg 2.252mg True morels
Vitamin B5 0.215mg 0.44mg True morels
Vitamin B6 0.13mg 0.136mg True morels
Folate 8µg 9µg True morels
Vitamin B12 0µg µg Nattō
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg mg Nattō
Threonine 0.813mg mg Nattō
Isoleucine 0.931mg mg Nattō
Leucine 1.509mg mg Nattō
Lysine 1.145mg mg Nattō
Methionine 0.208mg mg Nattō
Phenylalanine 0.941mg mg Nattō
Valine 1.018mg mg Nattō
Histidine 0.512mg mg Nattō
Cholesterol 0mg mg True morels
Trans Fat 0g 0g
Saturated Fat 1.591g 0.065g True morels
Monounsaturated Fat 2.43g 0.052g Nattō
Polyunsaturated fat 6.21g 0.433g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
27
True morels
Mineral Summary Score
114
Nattō
109
True morels

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
19%
True morels
Carbohydrates
13%
Nattō
5%
True morels
Fats
51%
Nattō
3%
True morels

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 4.29g)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.526g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 24)
Which food is cheaper?
True morels
True morels is cheaper (difference - $1.5)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 14mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.