Nattō vs Wheat - In-Depth Nutrition Comparison
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How are Nattō and Wheat different?
- Nattō is higher in Iron, and Calcium, however Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B6, Vitamin B1, Vitamin C, and Vitamin B5.
- Daily need coverage for Selenium from Wheat is 147% higher.
- Nattō contains 6 times more Calcium than Wheat. While Nattō contains 217mg of Calcium, Wheat contains only 34mg.
Natto and Wheat, durum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+538.2%
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Iron
+144.3%
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Potassium
+69.1%
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Copper
+20.6%
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Magnesium
+25.2%
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Phosphorus
+192%
Contains
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Sodium
-71.4%
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Zinc
+37.3%
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Calcium
+538.2%
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Iron
+144.3%
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Potassium
+69.1%
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Copper
+20.6%
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Magnesium
+25.2%
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Phosphorus
+192%
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Sodium
-71.4%
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Zinc
+37.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin C
+∞%
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Vitamin B2
+57%
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Vitamin B1
+161.9%
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Vitamin B3
+∞%
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Vitamin B5
+334.9%
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Vitamin B6
+222.3%
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Folate
+437.5%
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Vitamin C
+∞%
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Vitamin B2
+57%
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Vitamin B1
+161.9%
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Vitamin B3
+∞%
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Vitamin B5
+334.9%
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Vitamin B6
+222.3%
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Folate
+437.5%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.28g | 71.13g |
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| Protein | 19.4g | 13.68g |
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| Fats | 11g | 2.47g |
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| Carbs | 12.68g | 71.13g |
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| Calories | 211kcal | 339kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 4.89g | g |
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| Fiber | 5.4g | g |
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| Calcium | 217mg | 34mg |
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| Iron | 8.6mg | 3.52mg |
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| Magnesium | 115mg | 144mg |
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| Phosphorus | 174mg | 508mg |
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| Potassium | 729mg | 431mg |
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| Sodium | 7mg | 2mg |
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| Zinc | 3.03mg | 4.16mg |
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| Copper | 0.667mg | 0.553mg |
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| Vitamin A | 0IU | 0IU | |
| Vitamin E | 0.01mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 13mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.419mg |
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| Vitamin B2 | 0.19mg | 0.121mg |
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| Vitamin B3 | 0mg | 6.738mg |
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| Vitamin B5 | 0.215mg | 0.935mg |
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| Vitamin B6 | 0.13mg | 0.419mg |
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| Folate | 8µg | 43µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 23.1µg | µg |
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| Tryptophan | 0.223mg | 0.176mg |
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| Threonine | 0.813mg | 0.366mg |
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| Isoleucine | 0.931mg | 0.533mg |
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| Leucine | 1.509mg | 0.934mg |
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| Lysine | 1.145mg | 0.303mg |
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| Methionine | 0.208mg | 0.221mg |
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| Phenylalanine | 0.941mg | 0.681mg |
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| Valine | 1.018mg | 0.594mg |
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| Histidine | 0.512mg | 0.322mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 1.591g | 0.454g |
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| Monounsaturated Fat | 2.43g | 0.344g |
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| Polyunsaturated fat | 6.21g | 0.978g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
37
Mineral Summary Score
114
100
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
82%
Carbohydrates
13%
71%
Fats
51%
11%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 1.137g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.