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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" charts 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 Manganese +160.3%
Contains more Selenium +300%
Contains more Iron +41.6%
Contains more Phosphorus +11.5%
Equal in Copper - 0.625
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
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 Manganese +160.3%
Contains more Selenium +300%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +521.8%
Contains more Fats +1829.8%
Contains more Carbs +148.6%
Contains more Other +18.8%
Contains more Water +62.9%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more Protein +521.8%
Contains more Fats +1829.8%
Contains more Carbs +148.6%
Contains more Other +18.8%
Contains more Water +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4573.1%
Contains more Polyunsaturated fat +1334.2%
Contains less Saturated Fat -95.9%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +4573.1%
Contains more Polyunsaturated fat +1334.2%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 ok
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
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
Manganese 1.528mg 0.587mg Nattō
Selenium 8.8µg 2.2µg Nattō
Vitamin E 0.01mg Nattō
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin C 13mg 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 K 23.1µg Nattō
Tryptophan 0.223mg Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Saturated Fat 1.591g 0.065g True morels
Monounsaturated Fat 2.43g 0.052g Nattō
Polyunsaturated fat 6.21g 0.433g Nattō
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

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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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
27%
True morels
Minerals Daily Need Coverage Score
116%
Nattō
96%
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?
Nattō
Nattō is relatively richer in minerals
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. 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.