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  6. Nattō vs. Summer squash

Nattō vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between nattō and summer squash

  • Summer squash contains less iron, copper, manganese, zinc, magnesium, calcium, phosphorus, fiber, vitamin K, and selenium than nattō.
  • Daily need coverage for iron for nattō is 103% higher.
  • Summer squash has 44 times less selenium than nattō. Nattō has 8.8µg of selenium, while summer squash has 0.2µg.
  • Nattō has a higher glycemic index than summer squash.

Food types used in this article are Natto and Squash, summer, all varieties, raw.

Infographic

Nattō vs Summer squash 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
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +576.5%
Contains more CalciumCalcium +1346.7%
Contains more PotassiumPotassium +178.2%
Contains more IronIron +2357.1%
Contains more CopperCopper +1207.8%
Contains more ZincZinc +944.8%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +773.1%
Contains more SeleniumSelenium +4300%
Contains less SodiumSodium -71.4%

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
5
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin KVitamin K +670%
Contains more CholineCholine +750.7%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Summer squash DV% diff.
Iron 8.6mg 0.35mg 103%
Copper 0.667mg 0.051mg 68%
Manganese 1.528mg 0.175mg 59%
Polyunsaturated fat 6.21g 0.089g 41%
Protein 19.4g 1.21g 36%
Zinc 3.03mg 0.29mg 25%
Magnesium 115mg 17mg 23%
Calcium 217mg 15mg 20%
Phosphorus 174mg 38mg 19%
Fats 11g 0.18g 17%
Vitamin K 23.1µg 3µg 17%
Fiber 5.4g 1.1g 17%
Selenium 8.8µg 0.2µg 16%
Potassium 729mg 262mg 14%
Calories 211kcal 16kcal 10%
Choline 57mg 6.7mg 9%
Vitamin B1 0.16mg 0.048mg 9%
Saturated fat 1.591g 0.044g 7%
Vitamin B6 0.13mg 0.218mg 7%
Monounsaturated fat 2.43g 0.016g 6%
Folate 8µg 29µg 5%
Vitamin C 13mg 17mg 4%
Vitamin B2 0.19mg 0.142mg 4%
Vitamin B3 0mg 0.487mg 3%
Carbs 12.68g 3.35g 3%
Vitamin A 0µg 10µg 1%
Vitamin E 0.01mg 0.12mg 1%
Vitamin B5 0.215mg 0.155mg 1%
Fructose 0.95g 1%
Net carbs 7.28g 2.25g N/A
Sugar 4.89g 2.2g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.223mg 0.011mg 0%
Threonine 0.813mg 0.028mg 0%
Isoleucine 0.931mg 0.042mg 0%
Leucine 1.509mg 0.069mg 0%
Lysine 1.145mg 0.065mg 0%
Methionine 0.208mg 0.017mg 0%
Phenylalanine 0.941mg 0.041mg 0%
Valine 1.018mg 0.053mg 0%
Histidine 0.512mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1503.3%
Contains more FatsFats +6011.1%
Contains more CarbsCarbs +278.5%
Contains more OtherOther +206.5%
Contains more WaterWater +72%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +15087.5%
Contains more Poly. FatPolyunsaturated fat +6877.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.