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  6. Nattō vs. Shortbread

Nattō vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between nattō and shortbread

  • Nattō has more iron, copper, manganese, magnesium, zinc, calcium, and potassium; however, shortbread is higher in vitamin B3 and folate.
  • Nattō covers your daily iron needs 70% more than shortbread.
  • Shortbread contains 17 times less calcium than nattō. Nattō contains 217mg of calcium, while shortbread contains 13mg.
  • Nattō has less saturated fat.

Food varieties used in this article are Natto and Cookies, shortbread, commercially prepared, plain.

Infographic

Nattō vs Shortbread 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
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +721.4%
Contains more CalciumCalcium +1569.2%
Contains more PotassiumPotassium +728.4%
Contains more IronIron +188.6%
Contains more CopperCopper +641.1%
Contains more ZincZinc +518.4%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +288.8%
Contains more SeleniumSelenium +41.9%

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
4
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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +110%
Contains more CholineCholine +6233.3%
Contains more Vitamin EVitamin E +24300%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more FolateFolate +912.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Shortbread DV% diff.
Iron 8.6mg 2.98mg 70%
Copper 0.667mg 0.09mg 64%
Manganese 1.528mg 0.393mg 49%
Saturated fat 1.591g 8.105g 30%
Protein 19.4g 5.37g 28%
Magnesium 115mg 14mg 24%
Fats 11g 26.22g 23%
Zinc 3.03mg 0.49mg 23%
Vitamin B3 0mg 3.275mg 20%
Calcium 217mg 13mg 20%
Potassium 729mg 88mg 19%
Folate 8µg 81µg 18%
Carbs 12.68g 63.78g 17%
Starch 40.47g 17%
Fiber 5.4g 1.3g 16%
Vitamin E 0.01mg 2.44mg 16%
Vitamin B1 0.16mg 0.353mg 16%
Phosphorus 174mg 66mg 15%
Sodium 7mg 353mg 15%
Calories 211kcal 514kcal 15%
Polyunsaturated fat 6.21g 8.326g 14%
Vitamin C 13mg 0mg 14%
Monounsaturated fat 2.43g 6.708g 11%
Choline 57mg 0.9mg 10%
Vitamin K 23.1µg 11µg 10%
Vitamin B2 0.19mg 0.314mg 10%
Vitamin B6 0.13mg 0.071mg 5%
Selenium 8.8µg 6.2µg 5%
Vitamin B5 0.215mg 0.321mg 2%
Net carbs 7.28g 62.48g N/A
Sugar 4.89g 21.65g N/A
Trans fat 0g 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +261.3%
Contains more WaterWater +1428.3%
Contains more OtherOther +84.5%
Contains more FatsFats +138.4%
Contains more CarbsCarbs +403%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +176%
Contains more Poly. FatPolyunsaturated fat +34.1%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.