Nattō vs. Pasta — In-Depth Nutrition Comparison
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What are the differences between nattō and pasta?
- Nattō is higher in iron, copper, manganese, magnesium, zinc, calcium, potassium, phosphorus, and vitamin C, yet pasta is higher in folate.
- Nattō's daily need coverage for iron is 93% more.
We used Natto and Pasta, fresh-refrigerated, plain, cooked types in this article.
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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 | +538.9% |
| Contains more CalciumCalcium | +3516.7% |
| Contains more PotassiumPotassium | +2937.5% |
| Contains more IronIron | +654.4% |
| Contains more CopperCopper | +617.2% |
| Contains more ZincZinc | +441.1% |
| Contains more PhosphorusPhosphorus | +176.2% |
| Contains more ManganeseManganese | +582.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -14.3% |
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 B2Vitamin B2 | +26.7% |
| Contains more Vitamin B5Vitamin B5 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +282.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 1.14mg | 93% |
| Copper | 0.667mg | 0.093mg | 64% |
| Manganese | 1.528mg | 0.224mg | 57% |
| Polyunsaturated fat | 6.21g | 0.429g | 39% |
| Protein | 19.4g | 5.15g | 29% |
| Magnesium | 115mg | 18mg | 23% |
| Zinc | 3.03mg | 0.56mg | 22% |
| Fiber | 5.4g | 22% | |
| Calcium | 217mg | 6mg | 21% |
| Potassium | 729mg | 24mg | 21% |
| Vitamin K | 23.1µg | 19% | |
| Phosphorus | 174mg | 63mg | 16% |
| Selenium | 8.8µg | 16% | |
| Fats | 11g | 1.05g | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Folate | 8µg | 64µg | 14% |
| Cholesterol | 0mg | 33mg | 11% |
| Choline | 57mg | 10% | |
| Saturated fat | 1.591g | 0.15g | 7% |
| Vitamin B6 | 0.13mg | 0.034mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin B3 | 0mg | 0.992mg | 6% |
| Monounsaturated fat | 2.43g | 0.124g | 6% |
| Calories | 211kcal | 131kcal | 4% |
| Vitamin B1 | 0.16mg | 0.209mg | 4% |
| Carbs | 12.68g | 24.93g | 4% |
| Vitamin B2 | 0.19mg | 0.15mg | 3% |
| Vitamin B5 | 0.215mg | 0.183mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 7.28g | 24.93g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0.065mg | 0% |
| Threonine | 0.813mg | 0.134mg | 0% |
| Isoleucine | 0.931mg | 0.197mg | 0% |
| Leucine | 1.509mg | 0.348mg | 0% |
| Lysine | 1.145mg | 0.097mg | 0% |
| Methionine | 0.208mg | 0.079mg | 0% |
| Phenylalanine | 0.941mg | 0.247mg | 0% |
| Valine | 1.018mg | 0.217mg | 0% |
| Histidine | 0.512mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +276.7% |
| Contains more FatsFats | +947.6% |
| Contains more OtherOther | +512.9% |
| Contains more CarbsCarbs | +96.6% |
| Contains more WaterWater | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1859.7% |
| Contains more Poly. FatPolyunsaturated fat | +1347.6% |
| Contains less Sat. FatSaturated fat | -90.6% |
