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  6. Nattō vs. Mustard Greens Raw

Nattō vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between nattō and mustard Greens Raw

  • Nattō has more iron, copper, zinc, magnesium, phosphorus, and selenium, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw cover your daily need for vitamin K, 195% more than nattō.
  • Nattō contains 12 times more zinc than mustard Greens Raw. While nattō contains 3.03mg of zinc, mustard Greens Raw contain only 0.25mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Natto and Mustard greens, raw.

Infographic

Nattō vs Mustard Greens Raw 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.
Nattō
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +88.7%
Contains more PotassiumPotassium +89.8%
Contains more IronIron +424.4%
Contains more CopperCopper +304.2%
Contains more ZincZinc +1112%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +877.8%

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
Nattō
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more CholineCholine +11300%
Contains more Vitamin CVitamin C +438.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +1014.7%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Mustard Greens Raw DV% diff.
Vitamin K 23.1µg 257.5µg 195%
Iron 8.6mg 1.64mg 87%
Manganese 1.528mg 66%
Vitamin C 13mg 70mg 63%
Copper 0.667mg 0.165mg 56%
Polyunsaturated fat 6.21g 0.038g 41%
Protein 19.4g 2.86g 33%
Zinc 3.03mg 0.25mg 25%
Magnesium 115mg 32mg 20%
Phosphorus 174mg 58mg 17%
Vitamin A 0µg 151µg 17%
Fats 11g 0.42g 16%
Selenium 8.8µg 0.9µg 14%
Vitamin E 0.01mg 2.01mg 13%
Choline 57mg 0.5mg 10%
Calcium 217mg 115mg 10%
Potassium 729mg 384mg 10%
Fiber 5.4g 3.2g 9%
Calories 211kcal 27kcal 9%
Saturated fat 1.591g 0.01g 7%
Vitamin B1 0.16mg 0.08mg 7%
Monounsaturated fat 2.43g 0.092g 6%
Vitamin B2 0.19mg 0.11mg 6%
Vitamin B3 0mg 0.8mg 5%
Vitamin B6 0.13mg 0.18mg 4%
Carbs 12.68g 4.67g 3%
Sodium 7mg 20mg 1%
Folate 8µg 12µg 1%
Net carbs 7.28g 1.47g N/A
Sugar 4.89g 1.32g N/A
Vitamin B5 0.215mg 0.21mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +578.3%
Contains more FatsFats +2519%
Contains more CarbsCarbs +171.5%
Contains more OtherOther +40.7%
Contains more WaterWater +64.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2541.3%
Contains more Poly. FatPolyunsaturated fat +16242.1%
Contains less Sat. FatSaturated fat -99.4%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.