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  6. Nattō vs. Porridge

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
Infographic link

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
Nattō
9
:
1
Porridge
Porridge
Contains more Calcium +149.4%
Contains more Iron +129.9%
Contains more Magnesium +2200%
Contains more Phosphorus +1060%
Contains more Potassium +4456.3%
Contains more Zinc +2230.8%
Contains more Copper +1567.5%
Contains more Manganese +∞%
Contains more Selenium +214.3%
Contains less Sodium -14.3%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +149.4%
Contains more Iron +129.9%
Contains more Magnesium +2200%
Contains more Phosphorus +1060%
Contains more Potassium +4456.3%
Contains more Zinc +2230.8%
Contains more Copper +1567.5%
Contains more Manganese +∞%
Contains more Selenium +214.3%
Contains less Sodium -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
Nattō
6
:
3
Porridge
Porridge
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B5 +202.8%
Contains more Vitamin B6 +900%
Contains more Vitamin K +23000%
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +50%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B5 +202.8%
Contains more Vitamin B6 +900%
Contains more Vitamin K +23000%
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Porridge
Porridge
Contains more Protein +1247.2%
Contains more Fats +5138.1%
Contains more Carbs +20.5%
Contains more Other +763.6%
Contains more Water +59.2%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1247.2%
Contains more Fats +5138.1%
Contains more Carbs +20.5%
Contains more Other +763.6%
Contains more Water +59.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +8578.6%
Contains more Polyunsaturated fat +5347.4%
Contains less Saturated Fat -97.9%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +8578.6%
Contains more Polyunsaturated fat +5347.4%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Nattō
4%
Porridge
Minerals Daily Need Coverage Score
116%
Nattō
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.86g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.558g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.