Nattō vs. White bread — In-Depth Nutrition Comparison
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Important differences between nattō and white bread
- Nattō has more copper, iron, manganese, magnesium, and zinc; however, white bread has more vitamin B1, vitamin B3, folate, and selenium.
- Nattō's daily need coverage for copper is 63% more.
- Nattō has 5 times more magnesium than white bread. Nattō has 115mg of magnesium, while white bread has 23mg.
- Nattō is lower in sodium.
- White bread has a higher glycemic index than nattō.
The food varieties used in the comparison are Natto and Bread, white, commercially prepared (includes soft bread crumbs).
Infographic
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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 | +400% |
| Contains more CalciumCalcium | +50.7% |
| Contains more PotassiumPotassium | +478.6% |
| Contains more IronIron | +138.2% |
| Contains more CopperCopper | +560.4% |
| Contains more ZincZinc | +309.5% |
| Contains more PhosphorusPhosphorus | +77.6% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +185.1% |
| Contains more SeleniumSelenium | +150% |
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 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +49.4% |
| Contains more Vitamin KVitamin K | +11450% |
| Contains more CholineCholine | +290.4% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B1Vitamin B1 | +233.1% |
| Contains more Vitamin B2Vitamin B2 | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +149.3% |
| Contains more FolateFolate | +1287.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.667mg | 0.101mg | 63% |
| Iron | 8.6mg | 3.61mg | 62% |
| Manganese | 1.528mg | 0.536mg | 43% |
| Vitamin B1 | 0.16mg | 0.533mg | 31% |
| Polyunsaturated fat | 6.21g | 1.602g | 31% |
| Vitamin B3 | 0mg | 4.78mg | 30% |
| Folate | 8µg | 111µg | 26% |
| Selenium | 8.8µg | 22µg | 24% |
| Magnesium | 115mg | 23mg | 22% |
| Zinc | 3.03mg | 0.74mg | 21% |
| Protein | 19.4g | 8.85g | 21% |
| Sodium | 7mg | 490mg | 21% |
| Vitamin K | 23.1µg | 0.2µg | 19% |
| Potassium | 729mg | 126mg | 18% |
| Starch | 37.17g | 15% | |
| Vitamin C | 13mg | 0mg | 14% |
| Carbs | 12.68g | 49.42g | 12% |
| Fats | 11g | 3.33g | 12% |
| Fiber | 5.4g | 2.7g | 11% |
| Phosphorus | 174mg | 98mg | 11% |
| Choline | 57mg | 14.6mg | 8% |
| Calcium | 217mg | 144mg | 7% |
| Vitamin B5 | 0.215mg | 0.536mg | 6% |
| Monounsaturated fat | 2.43g | 0.599g | 5% |
| Vitamin B2 | 0.19mg | 0.243mg | 4% |
| Saturated fat | 1.591g | 0.698g | 4% |
| Fructose | 2.43g | 3% | |
| Calories | 211kcal | 266kcal | 3% |
| Vitamin B6 | 0.13mg | 0.087mg | 3% |
| Vitamin E | 0.01mg | 0.22mg | 1% |
| Net carbs | 7.28g | 46.72g | N/A |
| Sugar | 4.89g | 5.67g | N/A |
| Trans fat | 0g | 0.027g | N/A |
| Tryptophan | 0.223mg | 0% | |
| Threonine | 0.813mg | 0% | |
| Isoleucine | 0.931mg | 0% | |
| Leucine | 1.509mg | 0% | |
| Lysine | 1.145mg | 0% | |
| Methionine | 0.208mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.018mg | 0% | |
| Histidine | 0.512mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +119.2% |
| Contains more FatsFats | +230.3% |
| Contains more WaterWater | +51.1% |
| Contains more CarbsCarbs | +289.7% |
~equal in
Other
~1.98g
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +305.7% |
| Contains more Poly. FatPolyunsaturated fat | +287.6% |
| Contains less Sat. FatSaturated fat | -56.1% |
