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  6. Nattō vs. Potato pancake

Nattō vs. Potato pancake — In-Depth Nutrition Comparison

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A recap on differences between nattō and potato pancake

  • Nattō has more iron, manganese, copper, zinc, magnesium, calcium, and vitamin K; however, potato pancake is higher in vitamin B6.
  • Nattō covers your daily iron needs 87% more than potato pancake.
  • Potato pancake contains 9 times less vitamin K than nattō. Nattō contains 23.1µg of vitamin K, while potato pancake contains 2.7µg.
  • Nattō has less sodium.

Food varieties used in this article are Natto and Potato pancakes.

Infographic

Nattō vs Potato pancake 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
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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +219.4%
Contains more CalciumCalcium +578.1%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +415%
Contains more CopperCopper +270.6%
Contains more ZincZinc +332.9%
Contains more PhosphorusPhosphorus +35.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +487.7%
~equal in Selenium ~8.9µg

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
1
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin KVitamin K +755.6%
Contains more Vitamin CVitamin C +112.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +244.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +412.5%
Contains more CholineCholine +30.2%
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B2 ~0.173mg

All nutrients comparison - raw data values

Nutrient Nattō Potato pancake DV% diff.
Iron 8.6mg 1.67mg 87%
Manganese 1.528mg 0.26mg 55%
Copper 0.667mg 0.18mg 54%
Sodium 7mg 764mg 33%
Cholesterol 0mg 95mg 32%
Protein 19.4g 6.08g 27%
Vitamin B6 0.13mg 0.448mg 24%
Zinc 3.03mg 0.7mg 21%
Magnesium 115mg 36mg 19%
Calcium 217mg 32mg 19%
Vitamin K 23.1µg 2.7µg 17%
Vitamin C 13mg 27.6mg 16%
Vitamin B12 0µg 0.29µg 12%
Vitamin B5 0.215mg 0.757mg 11%
Vitamin B3 0mg 1.672mg 10%
Polyunsaturated fat 6.21g 7.516g 9%
Starch 20.88g 9%
Fiber 5.4g 3.3g 8%
Folate 8µg 41µg 8%
Phosphorus 174mg 128mg 7%
Fats 11g 14.76g 6%
Carbs 12.68g 27.81g 5%
Vitamin A 0µg 32µg 4%
Saturated fat 1.591g 2.496g 4%
Monounsaturated fat 2.43g 3.73g 3%
Choline 57mg 74.2mg 3%
Potassium 729mg 622mg 3%
Calories 211kcal 268kcal 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 11IU 1%
Vitamin B2 0.19mg 0.173mg 1%
Vitamin E 0.01mg 0.23mg 1%
Fructose 0.56g 1%
Net carbs 7.28g 24.51g N/A
Sugar 4.89g 1.79g N/A
Selenium 8.8µg 8.9µg 0%
Vitamin B1 0.16mg 0.158mg 0%
Tryptophan 0.223mg 0.087mg 0%
Threonine 0.813mg 0.24mg 0%
Isoleucine 0.931mg 0.28mg 0%
Leucine 1.509mg 0.442mg 0%
Lysine 1.145mg 0.389mg 0%
Methionine 0.208mg 0.137mg 0%
Phenylalanine 0.941mg 0.3mg 0%
Valine 1.018mg 0.369mg 0%
Histidine 0.512mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +219.1%
Contains more WaterWater +15.2%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +119.3%
Contains more OtherOther +88.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Mono. FatMonounsaturated fat +53.5%
Contains more Poly. FatPolyunsaturated fat +21%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.