Nattō vs. Penne — In-Depth Nutrition Comparison
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How are nattō and penne different?
- Nattō has more iron, magnesium, potassium, zinc, vitamin C, calcium, fiber, phosphorus, and monounsaturated fat than penne.
- Daily need coverage for iron for nattō is 98% higher.
- Nattō has less sodium.
- Penne has a lower glycemic index (43) than nattō (56).
Natto and KASHI Three Cheese Penne, frozen, unprepared are the varieties used 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 | +283.3% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +497.5% |
| Contains more IronIron | +975% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +175.5% |
| Contains more PhosphorusPhosphorus | +47.5% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.8mg | 98% |
| Copper | 0.667mg | 74% | |
| Manganese | 1.528mg | 66% | |
| Polyunsaturated fat | 6.21g | 0.4g | 39% |
| Protein | 19.4g | 5.7g | 27% |
| Magnesium | 115mg | 30mg | 20% |
| Vitamin K | 23.1µg | 19% | |
| Potassium | 729mg | 122mg | 18% |
| Zinc | 3.03mg | 1.1mg | 18% |
| Selenium | 8.8µg | 16% | |
| Vitamin B2 | 0.19mg | 15% | |
| Vitamin C | 13mg | 0mg | 14% |
| Calcium | 217mg | 89mg | 13% |
| Vitamin B1 | 0.16mg | 13% | |
| Fiber | 5.4g | 2.7g | 11% |
| Fats | 11g | 4g | 11% |
| Choline | 57mg | 10% | |
| Sodium | 7mg | 248mg | 10% |
| Vitamin B6 | 0.13mg | 10% | |
| Phosphorus | 174mg | 118mg | 8% |
| Monounsaturated fat | 2.43g | 1g | 4% |
| Calories | 211kcal | 126kcal | 4% |
| Vitamin B5 | 0.215mg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Saturated fat | 1.591g | 2.3g | 3% |
| Folate | 8µg | 2% | |
| Carbs | 12.68g | 16.8g | 1% |
| Net carbs | 7.28g | 14.1g | N/A |
| Sugar | 4.89g | 1.9g | N/A |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0g | 0.2g | N/A |
| 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
| Contains more ProteinProtein | +240.4% |
| Contains more FatsFats | +175% |
| Contains more OtherOther | +72.7% |
| Contains more CarbsCarbs | +32.5% |
| Contains more WaterWater | +31.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Mono. FatMonounsaturated fat | +143% |
| Contains more Poly. FatPolyunsaturated fat | +1452.5% |
