Nattō vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between nattō and submarine sandwich?
- Nattō is higher in iron, copper, manganese, magnesium, zinc, fiber, and vitamin K, yet submarine sandwich is higher in vitamin B3 and selenium.
- Nattō's daily need coverage for iron is 85% more.
- Nattō has 8 times more copper than submarine sandwich. While nattō has 0.667mg of copper, submarine sandwich has only 0.084mg.
- The amount of sodium in nattō is lower.
We used Natto and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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 | +475% |
| Contains more CalciumCalcium | +26.9% |
| Contains more PotassiumPotassium | +158.5% |
| Contains more IronIron | +375.1% |
| Contains more CopperCopper | +694% |
| Contains more ZincZinc | +188.6% |
| Contains more PhosphorusPhosphorus | +55.4% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +331.6% |
| Contains more SeleniumSelenium | +126.1% |
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 | +73.3% |
| Contains more Vitamin KVitamin K | +413.3% |
| Contains more CholineCholine | +95.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114.4% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +158.1% |
| Contains more Vitamin B6Vitamin B6 | +56.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 1.81mg | 85% |
| Copper | 0.667mg | 0.084mg | 65% |
| Manganese | 1.528mg | 0.354mg | 51% |
| Polyunsaturated fat | 6.21g | 1.927g | 29% |
| Vitamin B3 | 0mg | 4.323mg | 27% |
| Sodium | 7mg | 575mg | 25% |
| Magnesium | 115mg | 20mg | 23% |
| Selenium | 8.8µg | 19.9µg | 20% |
| Protein | 19.4g | 10.52g | 18% |
| Zinc | 3.03mg | 1.05mg | 18% |
| Fiber | 5.4g | 1.2g | 17% |
| Vitamin K | 23.1µg | 4.5µg | 16% |
| Folate | 8µg | 66µg | 15% |
| Vitamin B1 | 0.16mg | 0.343mg | 15% |
| Potassium | 729mg | 282mg | 13% |
| Saturated fat | 1.591g | 3.554g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Phosphorus | 174mg | 112mg | 9% |
| Vitamin B5 | 0.215mg | 0.555mg | 7% |
| Vitamin B2 | 0.19mg | 0.267mg | 6% |
| Vitamin B6 | 0.13mg | 0.203mg | 6% |
| Vitamin C | 13mg | 7.5mg | 6% |
| Starch | 15.67g | 6% | |
| Calcium | 217mg | 171mg | 5% |
| Choline | 57mg | 29.1mg | 5% |
| Vitamin E | 0.01mg | 0.41mg | 3% |
| Carbs | 12.68g | 20.43g | 3% |
| Monounsaturated fat | 2.43g | 3.716g | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fats | 11g | 10.04g | 1% |
| Calories | 211kcal | 213kcal | 0% |
| Net carbs | 7.28g | 19.23g | N/A |
| Sugar | 4.89g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.223mg | 0.1mg | 0% |
| Threonine | 0.813mg | 0.331mg | 0% |
| Isoleucine | 0.931mg | 0.431mg | 0% |
| Leucine | 1.509mg | 0.752mg | 0% |
| Lysine | 1.145mg | 0.491mg | 0% |
| Methionine | 0.208mg | 0.21mg | 0% |
| Phenylalanine | 0.941mg | 0.431mg | 0% |
| Valine | 1.018mg | 0.501mg | 0% |
| Histidine | 0.512mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
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:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +84.4% |
| Contains more CarbsCarbs | +61.1% |
| Contains more OtherOther | +31.6% |
~equal in
Fats
~10.04g
~equal in
Water
~56.51g
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
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Poly. FatPolyunsaturated fat | +222.3% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
