Nattō vs. Pretzel — In-Depth Nutrition Comparison
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Significant differences between nattō and pretzel
- Nattō has more copper, iron, manganese, magnesium, calcium, and zinc; however, pretzel is richer in folate, vitamin B3, and vitamin B1.
- Nattō covers your daily copper needs 57% more than pretzel.
- Pretzel has 8 times less calcium than nattō. Nattō has 217mg of calcium, while pretzel has 27mg.
- Nattō contains less sodium.
- Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of nattō is 56.
Specific food types used in this comparison are Natto and Snacks, pretzels, hard, plain, salted.
Infographic
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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 | +296.6% |
| Contains more CalciumCalcium | +703.7% |
| Contains more PotassiumPotassium | +226.9% |
| Contains more IronIron | +87.8% |
| Contains more CopperCopper | +327.6% |
| Contains more ZincZinc | +191.3% |
| Contains more PhosphorusPhosphorus | +35.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +50.5% |
| Contains more SeleniumSelenium | +100% |
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 | +519% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more Vitamin KVitamin K | +725% |
| Contains more CholineCholine | +93.2% |
| Contains more Vitamin EVitamin E | +4600% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +74.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +49.8% |
| Contains more FolateFolate | +1975% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.667mg | 0.156mg | 57% |
| Sodium | 7mg | 1240mg | 54% |
| Iron | 8.6mg | 4.58mg | 50% |
| Folate | 8µg | 166µg | 40% |
| Vitamin B3 | 0mg | 5.27mg | 33% |
| Polyunsaturated fat | 6.21g | 1.291g | 33% |
| Starch | 72.58g | 30% | |
| Carbs | 12.68g | 80.39g | 23% |
| Vitamin B1 | 0.16mg | 0.424mg | 22% |
| Manganese | 1.528mg | 1.015mg | 22% |
| Magnesium | 115mg | 29mg | 20% |
| Calcium | 217mg | 27mg | 19% |
| Protein | 19.4g | 10.04g | 19% |
| Zinc | 3.03mg | 1.04mg | 18% |
| Vitamin K | 23.1µg | 2.8µg | 17% |
| Potassium | 729mg | 223mg | 15% |
| Vitamin C | 13mg | 2.1mg | 12% |
| Fats | 11g | 2.93g | 12% |
| Vitamin B2 | 0.19mg | 0.332mg | 11% |
| Calories | 211kcal | 384kcal | 9% |
| Selenium | 8.8µg | 4.4µg | 8% |
| Fiber | 5.4g | 3.4g | 8% |
| Phosphorus | 174mg | 128mg | 7% |
| Choline | 57mg | 29.5mg | 5% |
| Saturated fat | 1.591g | 0.391g | 5% |
| Vitamin B6 | 0.13mg | 0.074mg | 4% |
| Monounsaturated fat | 2.43g | 0.727g | 4% |
| Vitamin E | 0.01mg | 0.47mg | 3% |
| Vitamin B5 | 0.215mg | 0.322mg | 2% |
| Net carbs | 7.28g | 76.99g | N/A |
| Sugar | 4.89g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.223mg | 0.097mg | 0% |
| Threonine | 0.813mg | 0.25mg | 0% |
| Isoleucine | 0.931mg | 0.407mg | 0% |
| Leucine | 1.509mg | 0.757mg | 0% |
| Lysine | 1.145mg | 0.257mg | 0% |
| Methionine | 0.208mg | 0.177mg | 0% |
| Phenylalanine | 0.941mg | 0.52mg | 0% |
| Valine | 1.018mg | 0.48mg | 0% |
| Histidine | 0.512mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93.2% |
| Contains more FatsFats | +275.4% |
| Contains more WaterWater | +1657.8% |
| Contains more CarbsCarbs | +534% |
| Contains more OtherOther | +84.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +234.3% |
| Contains more Poly. FatPolyunsaturated fat | +381% |
| Contains less Sat. FatSaturated fat | -75.4% |
