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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.

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Nattō vs True morels 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
Contains more Calcium +404.7%
Contains more Potassium +77.4%
Contains more Magnesium +505.3%
Contains more Zinc +49.3%
Contains less Sodium -66.7%
Contains more Iron +41.6%
Contains more Phosphorus +11.5%
Equal in Copper - 0.625
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 457% 13% 37% 14% 209% 56% 84% 3%
Contains more Calcium +404.7%
Contains more Potassium +77.4%
Contains more Magnesium +505.3%
Contains more Zinc +49.3%
Contains less Sodium -66.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 153% 18% 48% 43% 27% 32% 0% 0% 7%
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 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 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 Cholesterol ok
Lower in Sugar 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 4.29g)
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.

All nutrients comparison - raw data values

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

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.