Nattō vs. White chocolate — In-Depth Nutrition Comparison
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Significant differences between nattō and white chocolate
- Nattō has more iron, copper, manganese, magnesium, zinc, fiber, vitamin C, and potassium; however, white chocolate is richer in vitamin B12.
- Nattō covers your daily iron needs 105% more than white chocolate.
- White chocolate has 191 times less manganese than nattō. Nattō has 1.528mg of manganese, while white chocolate has 0.008mg.
- Nattō contains less saturated fat.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of white chocolate is 41.
Specific food types used in this comparison are Natto and Candies, white chocolate.
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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 | +858.3% |
| Contains more PotassiumPotassium | +154.9% |
| Contains more IronIron | +3483.3% |
| Contains more CopperCopper | +1011.7% |
| Contains more ZincZinc | +309.5% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +19000% |
| Contains more SeleniumSelenium | +95.6% |
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 | +2500% |
| Contains more Vitamin B1Vitamin B1 | +154% |
| Contains more Vitamin B6Vitamin B6 | +132.1% |
| Contains more Vitamin KVitamin K | +153.8% |
| Contains more FolateFolate | +14.3% |
| Contains more CholineCholine | +93.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9500% |
| Contains more Vitamin B2Vitamin B2 | +48.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +182.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more ProteinProtein | +230.5% |
| Contains more WaterWater | +4132.3% |
| Contains more OtherOther | +26.7% |
| Contains more FatsFats | +191.7% |
| Contains more CarbsCarbs | +367.2% |
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +513% |
| Contains more Mono. FatMonounsaturated fat | +274.4% |
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 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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 0.24mg | 105% |
| Saturated fat | 1.591g | 19.412g | 81% |
| Copper | 0.667mg | 0.06mg | 67% |
| Manganese | 1.528mg | 0.008mg | 66% |
| Polyunsaturated fat | 6.21g | 1.013g | 35% |
| Fats | 11g | 32.09g | 32% |
| Protein | 19.4g | 5.87g | 27% |
| Magnesium | 115mg | 12mg | 25% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Fiber | 5.4g | 0.2g | 21% |
| Zinc | 3.03mg | 0.74mg | 21% |
| Monounsaturated fat | 2.43g | 9.097g | 17% |
| Calories | 211kcal | 539kcal | 16% |
| Carbs | 12.68g | 59.24g | 16% |
| Vitamin C | 13mg | 0.5mg | 14% |
| Potassium | 729mg | 286mg | 13% |
| Vitamin K | 23.1µg | 9.1µg | 12% |
| Vitamin B5 | 0.215mg | 0.608mg | 8% |
| Selenium | 8.8µg | 4.5µg | 8% |
| Vitamin B1 | 0.16mg | 0.063mg | 8% |
| Cholesterol | 0mg | 21mg | 7% |
| Vitamin B2 | 0.19mg | 0.282mg | 7% |
| Vitamin B6 | 0.13mg | 0.056mg | 6% |
| Vitamin E | 0.01mg | 0.96mg | 6% |
| Vitamin B3 | 0mg | 0.745mg | 5% |
| Choline | 57mg | 29.5mg | 5% |
| Sodium | 7mg | 90mg | 4% |
| Calcium | 217mg | 199mg | 2% |
| Vitamin A | 0µg | 9µg | 1% |
| Net carbs | 7.28g | 59.04g | N/A |
| Sugar | 4.89g | 59g | N/A |
| Phosphorus | 174mg | 176mg | 0% |
| Folate | 8µg | 7µg | 0% |
| 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% |
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%
22%
Minerals Daily Need Coverage Score
116%
26%
Comparison summary
Which food is lower in glycemic index?
White chocolate is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 54.11g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 17.821g)
Which food is cheaper?
Nattō is cheaper (difference - $0.4)
Which food is richer in minerals?
Nattō is relatively richer in minerals
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.