Nattō vs. Yolk — In-Depth Nutrition Comparison
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How are nattō and yolk different?
- Nattō is richer in iron, copper, and manganese, while yolk is higher in choline, selenium, vitamin B12, vitamin B5, and vitamin D.
- Yolk covers your daily need for cholesterol, 362% more than nattō.
- Nattō contains 28 times more manganese than yolk. Nattō contains 1.528mg of manganese, while yolk contains 0.055mg.
- Nattō is lower in saturated fat.
- Nattō has a higher glycemic index (56) than yolk (0).
Natto and Egg, yolk, raw, fresh types were 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 | +2200% |
| Contains more CalciumCalcium | +68.2% |
| Contains more PotassiumPotassium | +568.8% |
| Contains more IronIron | +215% |
| Contains more CopperCopper | +766.2% |
| Contains more ZincZinc | +31.7% |
| Contains less SodiumSodium | -85.4% |
| Contains more ManganeseManganese | +2678.2% |
| Contains more PhosphorusPhosphorus | +124.1% |
| Contains more SeleniumSelenium | +536.4% |
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 KVitamin K | +3200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +25700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +177.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1290.7% |
| Contains more Vitamin B6Vitamin B6 | +169.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1725% |
| Contains more CholineCholine | +1338.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 57mg | 820.2mg | 139% |
| Selenium | 8.8µg | 56µg | 86% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Iron | 8.6mg | 2.73mg | 73% |
| Copper | 0.667mg | 0.077mg | 66% |
| Manganese | 1.528mg | 0.055mg | 64% |
| Vitamin B5 | 0.215mg | 2.99mg | 56% |
| Vitamin A | 0µg | 381µg | 42% |
| Saturated fat | 1.591g | 9.551g | 36% |
| Folate | 8µg | 146µg | 35% |
| Phosphorus | 174mg | 390mg | 31% |
| Vitamin D | 0IU | 218IU | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Magnesium | 115mg | 5mg | 26% |
| Vitamin B2 | 0.19mg | 0.528mg | 26% |
| Fats | 11g | 26.54g | 24% |
| Monounsaturated fat | 2.43g | 11.738g | 23% |
| Fiber | 5.4g | 0g | 22% |
| Vitamin K | 23.1µg | 0.7µg | 19% |
| Potassium | 729mg | 109mg | 18% |
| Vitamin E | 0.01mg | 2.58mg | 17% |
| Vitamin B6 | 0.13mg | 0.35mg | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Polyunsaturated fat | 6.21g | 4.204g | 13% |
| Calcium | 217mg | 129mg | 9% |
| Zinc | 3.03mg | 2.3mg | 7% |
| Protein | 19.4g | 15.86g | 7% |
| Calories | 211kcal | 322kcal | 6% |
| Carbs | 12.68g | 3.59g | 3% |
| Sodium | 7mg | 48mg | 2% |
| Vitamin B1 | 0.16mg | 0.176mg | 1% |
| Net carbs | 7.28g | 3.59g | N/A |
| Sugar | 4.89g | 0.56g | N/A |
| Vitamin B3 | 0mg | 0.024mg | 0% |
| Tryptophan | 0.223mg | 0.177mg | 0% |
| Threonine | 0.813mg | 0.687mg | 0% |
| Isoleucine | 0.931mg | 0.866mg | 0% |
| Leucine | 1.509mg | 1.399mg | 0% |
| Lysine | 1.145mg | 1.217mg | 0% |
| Methionine | 0.208mg | 0.378mg | 0% |
| Phenylalanine | 0.941mg | 0.681mg | 0% |
| Valine | 1.018mg | 0.949mg | 0% |
| Histidine | 0.512mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.3% |
| Contains more CarbsCarbs | +253.2% |
| Contains more OtherOther | +11.8% |
| Contains more FatsFats | +141.3% |
~equal in
Water
~52.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Poly. FatPolyunsaturated fat | +47.7% |
| Contains more Mono. FatMonounsaturated fat | +383% |
