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  6. Scallion vs. Nattō

Scallion vs. Nattō — In-Depth Nutrition Comparison

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The main differences between Scallion and Nattō

  • Scallion has more Vitamin K, and Folate, however, Nattō has more Iron, Copper, Manganese, Zinc, Magnesium, Phosphorus, Selenium, and Calcium.
  • Daily need coverage for Vitamin K from Scallion is 153% higher.
  • Nattō has 8 times less Folate than Scallion. Scallion has 64µg of Folate, while Nattō has 8µg.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Natto.

Infographic

Scallion vs Nattō infographic
Infographic link

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.
Scallion
Scallion
0
:
10
Nattō
Nattō
Contains more Calcium +201.4%
Contains more Iron +481.1%
Contains more Magnesium +475%
Contains more Phosphorus +370.3%
Contains more Potassium +164.1%
Contains less Sodium -56.3%
Contains more Zinc +676.9%
Contains more Copper +703.6%
Contains more Manganese +855%
Contains more Selenium +1366.7%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Calcium +201.4%
Contains more Iron +481.1%
Contains more Magnesium +475%
Contains more Phosphorus +370.3%
Contains more Potassium +164.1%
Contains less Sodium -56.3%
Contains more Zinc +676.9%
Contains more Copper +703.6%
Contains more Manganese +855%
Contains more Selenium +1366.7%

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.
Scallion
Scallion
6
:
4
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +5400%
Contains more Vitamin C +44.6%
Contains more Vitamin B3 +∞%
Contains more Folate +700%
Contains more Vitamin K +796.1%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +113.1%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin E +5400%
Contains more Vitamin C +44.6%
Contains more Vitamin B3 +∞%
Contains more Folate +700%
Contains more Vitamin K +796.1%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B5 +186.7%
Contains more Vitamin B6 +113.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
1
:
4
Nattō
Nattō
Contains more Water +63.3%
Contains more Protein +960.1%
Contains more Fats +5689.5%
Contains more Carbs +72.8%
Contains more Other +134.6%
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Nattō
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 Water +63.3%
Contains more Protein +960.1%
Contains more Fats +5689.5%
Contains more Carbs +72.8%
Contains more Other +134.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Nattō
Nattō
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +8900%
Contains more Polyunsaturated fat +8291.9%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +8900%
Contains more Polyunsaturated fat +8291.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Nattō Opinion
Net carbs 4.74g 7.28g Nattō
Protein 1.83g 19.4g Nattō
Fats 0.19g 11g Nattō
Carbs 7.34g 12.68g Nattō
Calories 32kcal 211kcal Nattō
Sugar 2.33g 4.89g Scallion
Fiber 2.6g 5.4g Nattō
Calcium 72mg 217mg Nattō
Iron 1.48mg 8.6mg Nattō
Magnesium 20mg 115mg Nattō
Phosphorus 37mg 174mg Nattō
Potassium 276mg 729mg Nattō
Sodium 16mg 7mg Nattō
Zinc 0.39mg 3.03mg Nattō
Copper 0.083mg 0.667mg Nattō
Manganese 0.16mg 1.528mg Nattō
Selenium 0.6µg 8.8µg Nattō
Vitamin A 997IU 0IU Scallion
Vitamin A RAE 50µg 0µg Scallion
Vitamin E 0.55mg 0.01mg Scallion
Vitamin C 18.8mg 13mg Scallion
Vitamin B1 0.055mg 0.16mg Nattō
Vitamin B2 0.08mg 0.19mg Nattō
Vitamin B3 0.525mg 0mg Scallion
Vitamin B5 0.075mg 0.215mg Nattō
Vitamin B6 0.061mg 0.13mg Nattō
Folate 64µg 8µg Scallion
Vitamin K 207µg 23.1µg Scallion
Tryptophan 0.02mg 0.223mg Nattō
Threonine 0.072mg 0.813mg Nattō
Isoleucine 0.077mg 0.931mg Nattō
Leucine 0.109mg 1.509mg Nattō
Lysine 0.091mg 1.145mg Nattō
Methionine 0.02mg 0.208mg Nattō
Phenylalanine 0.059mg 0.941mg Nattō
Valine 0.081mg 1.018mg Nattō
Histidine 0.032mg 0.512mg Nattō
Saturated Fat 0.032g 1.591g Scallion
Monounsaturated Fat 0.027g 2.43g Nattō
Polyunsaturated fat 0.074g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Scallion
20%
Nattō
Minerals Daily Need Coverage Score
20%
Scallion
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 1.559g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 24)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.9)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.