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Nattō vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Differences between nattō and saltine cracker (includes oyster, soda, soup)

  • Nattō has more copper, iron, manganese, magnesium, and zinc, while saltine cracker (includes oyster, soda, soup) has more vitamin B1, vitamin B3, folate, and vitamin B2.
  • Nattō's daily need coverage for copper is 59% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 5 times less magnesium than nattō. Nattō contains 115mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • The amount of sodium in nattō is lower.
  • Nattō has a lower glycemic index. The glycemic index of nattō is 56, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Natto and Crackers, saltines (includes oyster, soda, soup).

Infographic

Nattō vs Saltine cracker (includes oyster, soda, soup) 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
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1042.1%
Contains more PotassiumPotassium +379.6%
Contains more IronIron +54.4%
Contains more CopperCopper +379.9%
Contains more ZincZinc +339.1%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +122.7%
Contains more SeleniumSelenium +17%

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
3
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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more CholineCholine +241.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +338.8%
Contains more Vitamin B2Vitamin B2 +156.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1575%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~25.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
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% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +105.1%
Contains more FatsFats +27.3%
Contains more WaterWater +989.5%
Contains more CarbsCarbs +484%
Contains more OtherOther +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
3
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +22.4%
Contains more Poly. FatPolyunsaturated fat +28.4%
~equal in Saturated fat ~1.653g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 0.667mg 0.139mg 59%
Vitamin B1 0.16mg 0.702mg 45%
Sodium 7mg 941mg 41%
Vitamin B3 0mg 6.442mg 40%
Iron 8.6mg 5.57mg 38%
Manganese 1.528mg 0.686mg 37%
Folate 8µg 134µg 32%
Starch 67.83g 28%
Vitamin B2 0.19mg 0.487mg 23%
Magnesium 115mg 23mg 22%
Zinc 3.03mg 0.69mg 21%
Carbs 12.68g 74.05g 20%
Calcium 217mg 19mg 20%
Protein 19.4g 9.46g 20%
Potassium 729mg 152mg 17%
Vitamin C 13mg 0mg 14%
Calories 211kcal 418kcal 10%
Phosphorus 174mg 102mg 10%
Fiber 5.4g 2.8g 10%
Polyunsaturated fat 6.21g 4.835g 9%
Vitamin E 0.01mg 1.15mg 8%
Choline 57mg 16.7mg 7%
Vitamin B5 0.215mg 0.536mg 6%
Fats 11g 8.64g 4%
Vitamin B12 0µg 0.09µg 4%
Selenium 8.8µg 10.3µg 3%
Vitamin B6 0.13mg 0.086mg 3%
Vitamin K 23.1µg 25.4µg 2%
Monounsaturated fat 2.43g 1.986g 1%
Net carbs 7.28g 71.25g N/A
Sugar 4.89g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Saturated fat 1.591g 1.653g 0%
Tryptophan 0.223mg 0.116mg 0%
Threonine 0.813mg 0.268mg 0%
Isoleucine 0.931mg 0.333mg 0%
Leucine 1.509mg 0.652mg 0%
Lysine 1.145mg 0.172mg 0%
Methionine 0.208mg 0.147mg 0%
Phenylalanine 0.941mg 0.45mg 0%
Valine 1.018mg 0.399mg 0%
Histidine 0.512mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
116%
Nattō
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 3.6g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 934mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 18)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
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)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.