Nattō vs. Sweet roll — In-Depth Nutrition Comparison
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How are nattō and sweet roll different?
- Nattō is higher in iron, copper, manganese, magnesium, zinc, potassium, and vitamin K; however, sweet roll is richer in folate and selenium.
- Daily need coverage for iron for nattō is 88% higher.
- Nattō contains 8 times more copper than sweet roll. While nattō contains 0.667mg of copper, sweet roll contains only 0.088mg.
- Sweet roll has a lower glycemic index (40) than nattō (56).
Natto and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used 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 | +576.5% |
| Contains more CalciumCalcium | +201.4% |
| Contains more PotassiumPotassium | +556.8% |
| Contains more IronIron | +437.5% |
| Contains more CopperCopper | +658% |
| Contains more ZincZinc | +413.6% |
| Contains more PhosphorusPhosphorus | +128.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +409.3% |
| Contains more SeleniumSelenium | +93.2% |
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 | +550% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
| Contains more Vitamin KVitamin K | +425% |
| Contains more CholineCholine | +38% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +19800% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B2Vitamin B2 | +39.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +88.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +800% |
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:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more ProteinProtein | +212.9% |
| Contains more WaterWater | +121.9% |
| Contains more OtherOther | +11.8% |
| Contains more FatsFats | +49.1% |
| Contains more CarbsCarbs | +301.4% |
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
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -48.3% |
| Contains more Mono. FatMonounsaturated fat | +97.4% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 1.6mg | 88% |
| Copper | 0.667mg | 0.088mg | 64% |
| Manganese | 1.528mg | 0.3mg | 53% |
| Protein | 19.4g | 6.2g | 26% |
| Magnesium | 115mg | 17mg | 23% |
| Zinc | 3.03mg | 0.59mg | 22% |
| Cholesterol | 0mg | 66mg | 22% |
| Potassium | 729mg | 111mg | 18% |
| Vitamin K | 23.1µg | 4.4µg | 16% |
| Folate | 8µg | 72µg | 16% |
| Vitamin B3 | 0mg | 2.384mg | 15% |
| Selenium | 8.8µg | 17µg | 15% |
| Calcium | 217mg | 72mg | 15% |
| Phosphorus | 174mg | 76mg | 14% |
| Vitamin B1 | 0.16mg | 0.324mg | 14% |
| Carbs | 12.68g | 50.9g | 13% |
| Sodium | 7mg | 304mg | 13% |
| Vitamin E | 0.01mg | 1.99mg | 13% |
| Fiber | 5.4g | 2.4g | 12% |
| Vitamin C | 13mg | 2mg | 12% |
| Polyunsaturated fat | 6.21g | 7.473g | 8% |
| Calories | 211kcal | 372kcal | 8% |
| Fats | 11g | 16.4g | 8% |
| Saturated fat | 1.591g | 3.079g | 7% |
| Vitamin A | 0µg | 62µg | 7% |
| Monounsaturated fat | 2.43g | 4.797g | 6% |
| Vitamin B2 | 0.19mg | 0.265mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin B5 | 0.215mg | 0.406mg | 4% |
| Choline | 57mg | 41.3mg | 3% |
| Vitamin B6 | 0.13mg | 0.107mg | 2% |
| Net carbs | 7.28g | 48.5g | N/A |
| Sugar | 4.89g | 31.73g | N/A |
| Tryptophan | 0.223mg | 0.074mg | 0% |
| Threonine | 0.813mg | 0.211mg | 0% |
| Isoleucine | 0.931mg | 0.259mg | 0% |
| Leucine | 1.509mg | 0.458mg | 0% |
| Lysine | 1.145mg | 0.243mg | 0% |
| Methionine | 0.208mg | 0.117mg | 0% |
| Phenylalanine | 0.941mg | 0.3mg | 0% |
| Valine | 1.018mg | 0.291mg | 0% |
| Histidine | 0.512mg | 0.145mg | 0% |
| Omega-3 - DHA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
31%
Minerals Daily Need Coverage Score
116%
35%
Comparison summary
Which food is lower in glycemic index?
Sweet roll is lower in glycemic index (difference - 16)
Which food is cheaper?
Sweet roll is cheaper (difference - $2.1)
Which food is richer in vitamins?
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 26.84g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 1.488g)
Which food is richer in minerals?
Nattō is relatively richer in minerals