Nattō vs. Puff pastry — In-Depth Nutrition Comparison
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The main differences between nattō and puff pastry
- Nattō has more iron, copper, manganese, magnesium, zinc, calcium, and potassium; however, puff pastry has more selenium and vitamin B3.
- Daily need coverage for iron for nattō is 75% higher.
- Puff pastry has 22 times less calcium than nattō. Nattō has 217mg of calcium, while puff pastry has 10mg.
- Nattō is lower in saturated fat.
Food types used in this article are Natto and Puff pastry, frozen, ready-to-bake, baked.
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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 | +618.8% |
| Contains more CalciumCalcium | +2070% |
| Contains more PotassiumPotassium | +1075.8% |
| Contains more IronIron | +230.8% |
| Contains more CopperCopper | +480% |
| Contains more ZincZinc | +461.1% |
| Contains more PhosphorusPhosphorus | +190% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +208.7% |
| Contains more SeleniumSelenium | +178.4% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +584.2% |
| Contains more Vitamin KVitamin K | +41.7% |
| Contains more CholineCholine | +819.4% |
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin B1Vitamin B1 | +101.9% |
| Contains more Vitamin B2Vitamin B2 | +35.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +587.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 6.21g | 22.228g | 107% |
| Iron | 8.6mg | 2.6mg | 75% |
| Copper | 0.667mg | 0.115mg | 61% |
| Manganese | 1.528mg | 0.495mg | 45% |
| Fats | 11g | 38.5g | 42% |
| Selenium | 8.8µg | 24.5µg | 29% |
| Protein | 19.4g | 7.4g | 24% |
| Magnesium | 115mg | 16mg | 24% |
| Vitamin B3 | 0mg | 3.8mg | 24% |
| Zinc | 3.03mg | 0.54mg | 23% |
| Calcium | 217mg | 10mg | 21% |
| Potassium | 729mg | 62mg | 20% |
| Saturated fat | 1.591g | 5.502g | 18% |
| Calories | 211kcal | 558kcal | 17% |
| Fiber | 5.4g | 1.5g | 16% |
| Phosphorus | 174mg | 60mg | 16% |
| Monounsaturated fat | 2.43g | 8.828g | 16% |
| Vitamin B1 | 0.16mg | 0.323mg | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Folate | 8µg | 55µg | 12% |
| Sodium | 7mg | 253mg | 11% |
| Carbs | 12.68g | 45.7g | 11% |
| Vitamin B6 | 0.13mg | 0.019mg | 9% |
| Choline | 57mg | 6.2mg | 9% |
| Vitamin K | 23.1µg | 16.3µg | 6% |
| Vitamin B2 | 0.19mg | 0.258mg | 5% |
| Vitamin E | 0.01mg | 0.55mg | 4% |
| Vitamin B5 | 0.215mg | 0mg | 4% |
| Net carbs | 7.28g | 44.2g | N/A |
| Sugar | 4.89g | 0.75g | N/A |
| Tryptophan | 0.223mg | 0.086mg | 0% |
| Threonine | 0.813mg | 0.198mg | 0% |
| Isoleucine | 0.931mg | 0.275mg | 0% |
| Leucine | 1.509mg | 0.514mg | 0% |
| Lysine | 1.145mg | 0.144mg | 0% |
| Methionine | 0.208mg | 0.131mg | 0% |
| Phenylalanine | 0.941mg | 0.367mg | 0% |
| Valine | 1.018mg | 0.312mg | 0% |
| Histidine | 0.512mg | 0.158mg | 0% |
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:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +162.2% |
| Contains more WaterWater | +643.5% |
| Contains more OtherOther | +90% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +260.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -71.1% |
| Contains more Mono. FatMonounsaturated fat | +263.3% |
| Contains more Poly. FatPolyunsaturated fat | +257.9% |
