Nattō vs. Orange — In-Depth Nutrition Comparison
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Summary of differences between nattō and oranges
- Nattō has more iron, copper, manganese, zinc, magnesium, phosphorus, vitamin K, calcium, and potassium, while oranges have more vitamin C.
- Nattō covers your daily need for iron, 106% more than oranges.
- Oranges have a lower glycemic index. The glycemic index of oranges is 45, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Natto and Oranges, raw, all commercial varieties.
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 | +1050% |
| Contains more CalciumCalcium | +442.5% |
| Contains more PotassiumPotassium | +302.8% |
| Contains more IronIron | +8500% |
| Contains more CopperCopper | +1382.2% |
| Contains more ZincZinc | +4228.6% |
| Contains more PhosphorusPhosphorus | +1142.9% |
| Contains more ManganeseManganese | +6012% |
| Contains more SeleniumSelenium | +1660% |
| Contains less SodiumSodium | -100% |
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 B1Vitamin B1 | +83.9% |
| Contains more Vitamin B2Vitamin B2 | +375% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +578.6% |
| Contains more Vitamin CVitamin C | +309.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +16.3% |
| Contains more FolateFolate | +275% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.1mg | 106% |
| Copper | 0.667mg | 0.045mg | 69% |
| Manganese | 1.528mg | 0.025mg | 65% |
| Vitamin C | 13mg | 53.2mg | 45% |
| Polyunsaturated fat | 6.21g | 0.025g | 41% |
| Protein | 19.4g | 0.94g | 37% |
| Zinc | 3.03mg | 0.07mg | 27% |
| Magnesium | 115mg | 10mg | 25% |
| Phosphorus | 174mg | 14mg | 23% |
| Vitamin K | 23.1µg | 0µg | 19% |
| Calcium | 217mg | 40mg | 18% |
| Fats | 11g | 0.12g | 17% |
| Potassium | 729mg | 181mg | 16% |
| Selenium | 8.8µg | 0.5µg | 15% |
| Vitamin B2 | 0.19mg | 0.04mg | 12% |
| Fiber | 5.4g | 2.4g | 12% |
| Choline | 57mg | 8.4mg | 9% |
| Calories | 211kcal | 47kcal | 8% |
| Saturated fat | 1.591g | 0.015g | 7% |
| Folate | 8µg | 30µg | 6% |
| Monounsaturated fat | 2.43g | 0.023g | 6% |
| Vitamin B1 | 0.16mg | 0.087mg | 6% |
| Vitamin B6 | 0.13mg | 0.06mg | 5% |
| Vitamin B3 | 0mg | 0.282mg | 2% |
| Vitamin B5 | 0.215mg | 0.25mg | 1% |
| Vitamin E | 0.01mg | 0.18mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Carbs | 12.68g | 11.75g | 0% |
| Net carbs | 7.28g | 9.35g | N/A |
| Sugar | 4.89g | 9.35g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.223mg | 0.009mg | 0% |
| Threonine | 0.813mg | 0.015mg | 0% |
| Isoleucine | 0.931mg | 0.025mg | 0% |
| Leucine | 1.509mg | 0.023mg | 0% |
| Lysine | 1.145mg | 0.047mg | 0% |
| Methionine | 0.208mg | 0.02mg | 0% |
| Phenylalanine | 0.941mg | 0.031mg | 0% |
| Valine | 1.018mg | 0.04mg | 0% |
| Histidine | 0.512mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1963.8% |
| Contains more FatsFats | +9066.7% |
| Contains more OtherOther | +331.8% |
| Contains more WaterWater | +57.7% |
~equal in
Carbs
~11.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10465.2% |
| Contains more Poly. FatPolyunsaturated fat | +24740% |
| Contains less Sat. FatSaturated fat | -99.1% |
