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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
116%
96%
Comparison summary
Which food is lower in Cholesterol?
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels is lower in Sugar (difference - 4.29g)
Which food is lower in Saturated fat?
True morels is lower in Saturated fat (difference - 1.526g)
Which food is lower in glycemic index?
True morels is lower in glycemic index (difference - 24)
Which food is cheaper?
True morels is cheaper (difference - $1.5)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is richer in vitamins?
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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.