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Nattō vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Porridge?

  • Nattō is richer in Copper, Iron, Zinc, Magnesium, Phosphorus, Potassium, Fiber, and Vitamin K, yet Porridge is richer in Manganese, and Vitamin C.
  • Nattō's daily need coverage for Copper is 70% higher.
  • Nattō has 231 times more Vitamin K than Porridge. Nattō has 23.1µg of Vitamin K, while Porridge has 0.1µg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +129.9%
Contains more Calcium +149.4%
Contains more Potassium +4456.3%
Contains more Magnesium +2200%
Contains more Copper +1567.5%
Contains more Zinc +2230.8%
Contains more Phosphorus +1060%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +129.9%
Contains more Calcium +149.4%
Contains more Potassium +4456.3%
Contains more Magnesium +2200%
Contains more Copper +1567.5%
Contains more Zinc +2230.8%
Contains more Phosphorus +1060%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
4
Porridge
Mineral Summary Score
114
Nattō
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
9%
Porridge
Carbohydrates
13%
Nattō
11%
Porridge
Fats
51%
Nattō
1%
Porridge

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Nattō Porridge Opinion
Calories 211 50 Nattō
Protein 19.4 1.44 Nattō
Fats 11 0.21 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 10.52 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 3.74 Nattō
Calcium 217 87 Nattō
Potassium 729 16 Nattō
Magnesium 115 5 Nattō
Sugar 4.89 0.03 Porridge
Fiber 5.4 0.5 Nattō
Copper 0.667 0.04 Nattō
Zinc 3.03 0.13 Nattō
Starch
Phosphorus 174 15 Nattō
Sodium 7 6 Porridge
Vitamin A 0 0
Vitamin E 0.01 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.16 0.055 Nattō
Vitamin B2 0.19 0.025 Nattō
Vitamin B3 0 0.52 Porridge
Vitamin B5 0.215 0.071 Nattō
Vitamin B6 0.13 0.013 Nattō
Vitamin B12 0 0
Vitamin K 23.1 0.1 Nattō
Folate 8 12 Porridge
Trans Fat 0 Porridge
Saturated Fat 1.591 0.033 Porridge
Monounsaturated Fat 2.43 0.028 Nattō
Polyunsaturated fat 6.21 0.114 Nattō
Tryptophan 0.223 0.02 Nattō
Threonine 0.813 0.045 Nattō
Isoleucine 0.931 0.063 Nattō
Leucine 1.509 0.11 Nattō
Lysine 1.145 0.037 Nattō
Methionine 0.208 0.027 Nattō
Phenylalanine 0.941 0.078 Nattō
Valine 1.018 0.07 Nattō
Histidine 0.512 0.033 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.