Nattō vs. Spinach raw — In-Depth Nutrition Comparison
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Significant differences between nattō and spinach raw
- Nattō has more iron, copper, manganese, zinc, phosphorus, and selenium; however, spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C.
- Spinach raw covers your daily vitamin K needs 383% more than nattō.
- Spinach raw has 9 times less selenium than nattō. Nattō has 8.8µg of selenium, while spinach raw has 1µg.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of spinach raw is 32.
Specific food types used in this comparison are Natto and Spinach, raw.
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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 | +45.6% |
| Contains more CalciumCalcium | +119.2% |
| Contains more PotassiumPotassium | +30.6% |
| Contains more IronIron | +217.3% |
| Contains more CopperCopper | +413.1% |
| Contains more ZincZinc | +471.7% |
| Contains more PhosphorusPhosphorus | +255.1% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +70.3% |
| Contains more SeleniumSelenium | +780% |
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 B1Vitamin B1 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +230.8% |
| Contains more CholineCholine | +195.3% |
| Contains more Vitamin CVitamin C | +116.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20200% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +1990.5% |
| Contains more FolateFolate | +2325% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 23.1µg | 482.9µg | 383% |
| Iron | 8.6mg | 2.71mg | 74% |
| Copper | 0.667mg | 0.13mg | 60% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 8µg | 194µg | 47% |
| Polyunsaturated fat | 6.21g | 0.165g | 40% |
| Protein | 19.4g | 2.86g | 33% |
| Manganese | 1.528mg | 0.897mg | 27% |
| Zinc | 3.03mg | 0.53mg | 23% |
| Phosphorus | 174mg | 49mg | 18% |
| Vitamin C | 13mg | 28.1mg | 17% |
| Fats | 11g | 0.39g | 16% |
| Selenium | 8.8µg | 1µg | 14% |
| Fiber | 5.4g | 2.2g | 13% |
| Vitamin E | 0.01mg | 2.03mg | 13% |
| Calcium | 217mg | 99mg | 12% |
| Magnesium | 115mg | 79mg | 9% |
| Calories | 211kcal | 23kcal | 9% |
| Choline | 57mg | 19.3mg | 7% |
| Saturated fat | 1.591g | 0.063g | 7% |
| Vitamin B1 | 0.16mg | 0.078mg | 7% |
| Monounsaturated fat | 2.43g | 0.01g | 6% |
| Vitamin B3 | 0mg | 0.724mg | 5% |
| Vitamin B6 | 0.13mg | 0.195mg | 5% |
| Potassium | 729mg | 558mg | 5% |
| Vitamin B5 | 0.215mg | 0.065mg | 3% |
| Sodium | 7mg | 79mg | 3% |
| Carbs | 12.68g | 3.63g | 3% |
| Net carbs | 7.28g | 1.43g | N/A |
| Sugar | 4.89g | 0.42g | N/A |
| Vitamin B2 | 0.19mg | 0.189mg | 0% |
| Tryptophan | 0.223mg | 0.039mg | 0% |
| Threonine | 0.813mg | 0.122mg | 0% |
| Isoleucine | 0.931mg | 0.147mg | 0% |
| Leucine | 1.509mg | 0.223mg | 0% |
| Lysine | 1.145mg | 0.174mg | 0% |
| Methionine | 0.208mg | 0.053mg | 0% |
| Phenylalanine | 0.941mg | 0.129mg | 0% |
| Valine | 1.018mg | 0.161mg | 0% |
| Histidine | 0.512mg | 0.064mg | 0% |
| Fructose | 0.15g | 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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +578.3% |
| Contains more FatsFats | +2720.5% |
| Contains more CarbsCarbs | +249.3% |
| Contains more WaterWater | +66.1% |
~equal in
Other
~1.72g
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +24200% |
| Contains more Poly. FatPolyunsaturated fat | +3663.6% |
| Contains less Sat. FatSaturated fat | -96% |