Nattō vs. Pastry — In-Depth Nutrition Comparison
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Significant differences between nattō and pastry
- Nattō has more iron, copper, manganese, magnesium, zinc, and calcium; however, pastry is richer in selenium, vitamin B3, and vitamin B1.
- Nattō covers your daily iron needs 76% more than pastry.
- Pastry has 22 times less calcium than nattō. Nattō has 217mg of calcium, while pastry has 10mg.
- Nattō contains less saturated fat.
Specific food types used in this comparison are Natto and Puff pastry, frozen, ready-to-bake.
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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 | +618.8% |
| Contains more CalciumCalcium | +2070% |
| Contains more PotassiumPotassium | +1095.1% |
| Contains more IronIron | +235.9% |
| Contains more CopperCopper | +485.1% |
| Contains more ZincZinc | +471.7% |
| Contains more PhosphorusPhosphorus | +190% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +213.1% |
| Contains more SeleniumSelenium | +175% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +519% |
| Contains more Vitamin KVitamin K | +43.5% |
| Contains more CholineCholine | +790.6% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B1Vitamin B1 | +148.8% |
| Contains more Vitamin B2Vitamin B2 | +48.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +875% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +165.8% |
| Contains more WaterWater | +547.3% |
| Contains more OtherOther | +90% |
| Contains more FatsFats | +246.4% |
| Contains more CarbsCarbs | +255.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
| Contains more Mono. FatMonounsaturated fat | +788.8% |
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 Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 8.6mg | 2.56mg | 76% |
| Copper | 0.667mg | 0.114mg | 61% |
| Monounsaturated fat | 2.43g | 21.597g | 48% |
| Manganese | 1.528mg | 0.488mg | 45% |
| Fats | 11g | 38.1g | 42% |
| Saturated fat | 1.591g | 9.643g | 37% |
| Selenium | 8.8µg | 24.2µg | 28% |
| Vitamin B3 | 0mg | 4.168mg | 26% |
| Magnesium | 115mg | 16mg | 24% |
| Protein | 19.4g | 7.3g | 24% |
| Zinc | 3.03mg | 0.53mg | 23% |
| Calcium | 217mg | 10mg | 21% |
| Vitamin B1 | 0.16mg | 0.398mg | 20% |
| Potassium | 729mg | 61mg | 20% |
| Folate | 8µg | 78µg | 18% |
| Calories | 211kcal | 551kcal | 17% |
| Phosphorus | 174mg | 60mg | 16% |
| Fiber | 5.4g | 1.5g | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Carbs | 12.68g | 45.1g | 11% |
| Sodium | 7mg | 249mg | 11% |
| Polyunsaturated fat | 6.21g | 4.894g | 9% |
| Choline | 57mg | 6.4mg | 9% |
| Vitamin B6 | 0.13mg | 0.021mg | 8% |
| Vitamin B2 | 0.19mg | 0.283mg | 7% |
| Vitamin K | 23.1µg | 16.1µg | 6% |
| Vitamin E | 0.01mg | 0.54mg | 4% |
| Vitamin B5 | 0.215mg | 0mg | 4% |
| Net carbs | 7.28g | 43.6g | N/A |
| Sugar | 4.89g | 0.74g | N/A |
| Tryptophan | 0.223mg | 0.085mg | 0% |
| Threonine | 0.813mg | 0.196mg | 0% |
| Isoleucine | 0.931mg | 0.272mg | 0% |
| Leucine | 1.509mg | 0.508mg | 0% |
| Lysine | 1.145mg | 0.142mg | 0% |
| Methionine | 0.208mg | 0.129mg | 0% |
| Phenylalanine | 0.941mg | 0.362mg | 0% |
| Valine | 1.018mg | 0.308mg | 0% |
| Histidine | 0.512mg | 0.156mg | 0% |
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%
28%
Minerals Daily Need Coverage Score
116%
42%
Comparison summary
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 4.15g)
Which food is cheaper?
Pastry is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 8.052g)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.