Nattō vs. Potato bread — In-Depth Nutrition Comparison
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The main differences between nattō and potato bread
- Nattō has more iron, copper, manganese, magnesium, zinc, vitamin C, and vitamin K; however, potato bread has more folate and phosphorus.
- Daily need coverage for iron for nattō is 79% higher.
- Nattō is lower in sodium.
Food types used in this article are Natto and Bread, potato.
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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 | +310.7% |
| Contains more CalciumCalcium | +15.4% |
| Contains more IronIron | +282.2% |
| Contains more CopperCopper | +609.6% |
| Contains more ZincZinc | +110.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +504% |
| Contains more PhosphorusPhosphorus | +112.1% |
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 B2Vitamin B2 | +79.2% |
| Contains more Vitamin KVitamin K | +239.7% |
| Contains more CholineCholine | +209.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +280% |
| Contains more Vitamin B6Vitamin B6 | +78.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1475% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more ProteinProtein | +55.2% |
| Contains more FatsFats | +251.4% |
| Contains more WaterWater | +64% |
| Contains more CarbsCarbs | +271.2% |
| Contains more OtherOther | +97.4% |
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 8.6mg | 2.25mg | 79% |
| Copper | 0.667mg | 0.094mg | 64% |
| Manganese | 1.528mg | 0.253mg | 55% |
| Polyunsaturated fat | 6.21g | 0g | 41% |
| Folate | 8µg | 126µg | 30% |
| Phosphorus | 174mg | 369mg | 28% |
| Magnesium | 115mg | 28mg | 21% |
| Sodium | 7mg | 375mg | 16% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin K | 23.1µg | 6.8µg | 14% |
| Protein | 19.4g | 12.5g | 14% |
| Zinc | 3.03mg | 1.44mg | 14% |
| Vitamin B5 | 0.215mg | 0.817mg | 12% |
| Fats | 11g | 3.13g | 12% |
| Carbs | 12.68g | 47.07g | 11% |
| Vitamin B6 | 0.13mg | 0.232mg | 8% |
| Vitamin B3 | 0mg | 1.25mg | 8% |
| Saturated fat | 1.591g | 0g | 7% |
| Choline | 57mg | 18.4mg | 7% |
| Vitamin B2 | 0.19mg | 0.106mg | 6% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Monounsaturated fat | 2.43g | 0g | 6% |
| Fiber | 5.4g | 6.3g | 4% |
| Vitamin E | 0.01mg | 0.47mg | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Calcium | 217mg | 188mg | 3% |
| Calories | 211kcal | 266kcal | 3% |
| Vitamin B1 | 0.16mg | 0.188mg | 2% |
| Selenium | 8.8µg | 9.5µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 7.28g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Potassium | 729mg | 718mg | 0% |
| Sugar | 4.89g | 9.38g | N/A |
| Tryptophan | 0.223mg | 0.081mg | 0% |
| Threonine | 0.813mg | 0.224mg | 0% |
| Isoleucine | 0.931mg | 0.268mg | 0% |
| Leucine | 1.509mg | 0.44mg | 0% |
| Lysine | 1.145mg | 0.311mg | 0% |
| Methionine | 0.208mg | 0.112mg | 0% |
| Phenylalanine | 0.941mg | 0.285mg | 0% |
| Valine | 1.018mg | 0.305mg | 0% |
| Histidine | 0.512mg | 0.143mg | 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%
27%
Minerals Daily Need Coverage Score
116%
59%
Comparison summary
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 1.591g)
Which food is cheaper?
Potato bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 368mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 5)
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)