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Olive vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between olive and nattō?

  • Olive has less iron, manganese, copper, magnesium, zinc, phosphorus, potassium, vitamin K, and vitamin B2 than nattō.
  • Nattō's daily need coverage for iron is 66% higher.
  • Olive has 105 times more sodium than nattō. Olive has 735mg of sodium, while nattō has 7mg.

We used Olives, ripe, canned (small-extra large) and Natto types in this comparison.

Infographic

Olive vs Nattō 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.
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +2775%
Contains more CalciumCalcium +146.6%
Contains more PotassiumPotassium +9012.5%
Contains more IronIron +160.6%
Contains more CopperCopper +165.7%
Contains more ZincZinc +1277.3%
Contains more PhosphorusPhosphorus +5700%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +7540%
Contains more SeleniumSelenium +877.8%

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.
Olive
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Nattō
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin CVitamin C +1344.4%
Contains more Vitamin B1Vitamin B1 +5233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +1333.3%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more Vitamin KVitamin K +1550%
Contains more FolateFolate +∞%
Contains more CholineCholine +453.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more WaterWater +45.4%
Contains more OtherOther +17.4%
Contains more ProteinProtein +2209.5%
Contains more CarbsCarbs +102.6%
~equal in Fats ~11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Nattō
1
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +224.6%
Contains more Poly. FatPolyunsaturated fat +581.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Nattō
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive Nattō DV% diff.
Manganese 0.02mg 1.528mg 66%
Iron 3.3mg 8.6mg 66%
Copper 0.251mg 0.667mg 46%
Protein 0.84g 19.4g 37%
Polyunsaturated fat 0.911g 6.21g 35%
Sodium 735mg 7mg 32%
Magnesium 4mg 115mg 26%
Zinc 0.22mg 3.03mg 26%
Phosphorus 3mg 174mg 24%
Potassium 8mg 729mg 21%
Vitamin K 1.4µg 23.1µg 18%
Vitamin B2 0mg 0.19mg 15%
Monounsaturated fat 7.888g 2.43g 14%
Selenium 0.9µg 8.8µg 14%
Calcium 88mg 217mg 13%
Vitamin C 0.9mg 13mg 13%
Vitamin B1 0.003mg 0.16mg 13%
Vitamin E 1.65mg 0.01mg 11%
Fiber 3.2g 5.4g 9%
Vitamin B6 0.009mg 0.13mg 9%
Choline 10.3mg 57mg 8%
Calories 115kcal 211kcal 5%
Vitamin B5 0.015mg 0.215mg 4%
Vitamin A 20µg 0µg 2%
Folate 0µg 8µg 2%
Carbs 6.26g 12.68g 2%
Saturated fat 1.415g 1.591g 1%
Fats 10.68g 11g 0%
Net carbs 3.06g 7.28g N/A
Sugar 0g 4.89g N/A
Vitamin B3 0.037mg 0mg 0%
Tryptophan 0.223mg 0%
Threonine 0.026mg 0.813mg 0%
Isoleucine 0.031mg 0.931mg 0%
Leucine 0.05mg 1.509mg 0%
Lysine 0.032mg 1.145mg 0%
Methionine 0.012mg 0.208mg 0%
Phenylalanine 0.029mg 0.941mg 0%
Valine 0.038mg 1.018mg 0%
Histidine 0.023mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Olive
20%
Nattō
Minerals Daily Need Coverage Score
35%
Olive
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 0.176g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 728mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 56)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.4)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.