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Nattō vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between nattō and porridge?

  • Porridge has less copper, manganese, iron, zinc, magnesium, phosphorus, potassium, fiber, vitamin K, and vitamin C than nattō.
  • Nattō's daily need coverage for copper is 70% higher.

We used Natto and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Nattō vs Porridge 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.
Nattō
9
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2200%
Contains more CalciumCalcium +149.4%
Contains more PotassiumPotassium +4456.3%
Contains more IronIron +129.9%
Contains more CopperCopper +1567.5%
Contains more ZincZinc +2230.8%
Contains more PhosphorusPhosphorus +1060%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%
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.
Nattō
7
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +23000%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Porridge DV% diff.
Copper 0.667mg 0.04mg 70%
Manganese 1.528mg 0mg 66%
Iron 8.6mg 3.74mg 61%
Polyunsaturated fat 6.21g 0.114g 41%
Protein 19.4g 1.44g 36%
Magnesium 115mg 5mg 26%
Zinc 3.03mg 0.13mg 26%
Phosphorus 174mg 15mg 23%
Potassium 729mg 16mg 21%
Fiber 5.4g 0.5g 20%
Vitamin K 23.1µg 0.1µg 19%
Fats 11g 0.21g 17%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.19mg 0.025mg 13%
Calcium 217mg 87mg 13%
Selenium 8.8µg 2.8µg 11%
Choline 57mg 10%
Vitamin B6 0.13mg 0.013mg 9%
Vitamin B1 0.16mg 0.055mg 9%
Calories 211kcal 50kcal 8%
Saturated fat 1.591g 0.033g 7%
Monounsaturated fat 2.43g 0.028g 6%
Vitamin B3 0mg 0.52mg 3%
Vitamin B5 0.215mg 0.071mg 3%
Folate 8µg 12µg 1%
Carbs 12.68g 10.52g 1%
Net carbs 7.28g 10.02g N/A
Sugar 4.89g 0.03g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0.02mg 0%
Tryptophan 0.223mg 0.02mg 0%
Threonine 0.813mg 0.045mg 0%
Isoleucine 0.931mg 0.063mg 0%
Leucine 1.509mg 0.11mg 0%
Lysine 1.145mg 0.037mg 0%
Methionine 0.208mg 0.027mg 0%
Phenylalanine 0.941mg 0.078mg 0%
Valine 1.018mg 0.07mg 0%
Histidine 0.512mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1247.2%
Contains more FatsFats +5138.1%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +763.6%
Contains more WaterWater +59.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +8578.6%
Contains more Poly. FatPolyunsaturated fat +5347.4%
Contains less Sat. FatSaturated fat -97.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.