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Nattō vs. Rutabagas — In-Depth Nutrition Comparison

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How are nattō and rutabagas different?

  • Nattō is richer in iron, copper, manganese, zinc, magnesium, vitamin K, calcium, phosphorus, and selenium, while rutabagas are higher in vitamin C.
  • Nattō covers your daily need for iron, 102% more than rutabagas.
  • Nattō contains 77 times more vitamin K than rutabagas. Nattō contains 23.1µg of vitamin K, while rutabagas contain 0.3µg.
  • Rutabagas have a higher glycemic index (72) than nattō (56).

Natto and Rutabagas, raw types were used in this article.

Infographic

Nattō vs Rutabagas 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
10
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +404.7%
Contains more PotassiumPotassium +139%
Contains more IronIron +1854.5%
Contains more CopperCopper +1984.4%
Contains more ZincZinc +1162.5%
Contains more PhosphorusPhosphorus +228.3%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +1066.4%
Contains more SeleniumSelenium +1157.1%

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.
Nattō
6
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +7600%
Contains more CholineCholine +304.3%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +162.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1696.3%
Contains more FatsFats +6775%
Contains more CarbsCarbs +47.1%
Contains more OtherOther +167.6%
Contains more WaterWater +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +9620%
Contains more Poly. FatPolyunsaturated fat +6956.8%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Rutabagas DV% diff.
Iron 8.6mg 0.44mg 102%
Copper 0.667mg 0.032mg 71%
Manganese 1.528mg 0.131mg 61%
Polyunsaturated fat 6.21g 0.088g 41%
Protein 19.4g 1.08g 37%
Zinc 3.03mg 0.24mg 25%
Magnesium 115mg 20mg 23%
Vitamin K 23.1µg 0.3µg 19%
Fats 11g 0.16g 17%
Calcium 217mg 43mg 17%
Phosphorus 174mg 53mg 17%
Selenium 8.8µg 0.7µg 15%
Vitamin C 13mg 25mg 13%
Potassium 729mg 305mg 12%
Fiber 5.4g 2.3g 12%
Vitamin B2 0.19mg 0.04mg 12%
Calories 211kcal 37kcal 9%
Choline 57mg 14.1mg 8%
Saturated fat 1.591g 0.027g 7%
Monounsaturated fat 2.43g 0.025g 6%
Vitamin B1 0.16mg 0.09mg 6%
Vitamin B3 0mg 0.7mg 4%
Folate 8µg 21µg 3%
Vitamin E 0.01mg 0.3mg 2%
Fructose 1.61g 2%
Vitamin B6 0.13mg 0.1mg 2%
Carbs 12.68g 8.62g 1%
Vitamin B5 0.215mg 0.16mg 1%
Net carbs 7.28g 6.32g N/A
Sugar 4.89g 4.46g N/A
Starch 0.4g 0%
Sodium 7mg 12mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Rutabagas
Minerals Daily Need Coverage Score
116%
Nattō
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 1.564g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 16)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.4)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.