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Papadum vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Papadum and Nattō

  • Papadum has more Fiber, Folate, Magnesium, Copper, Phosphorus, Vitamin B5, and Vitamin B6, while Nattō has more Vitamin K, and Vitamin C.
  • Papadum covers your daily need of Sodium 76% more than Nattō.
  • Papadum contains 27 times more Folate than Nattō. While Papadum contains 219µg of Folate, Nattō contains only 8µg.
  • The amount of Sodium in Nattō is lower.

These are the specific foods used in this comparison Papad and Natto.

Infographic

Papadum 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.
:
4
Nattō
Contains more Magnesium +135.7%
Contains more Phosphorus +121.3%
Contains more Potassium +37.2%
Contains more Zinc +12.2%
Contains more Copper +49.6%
Contains more Calcium +51.7%
Contains more Iron +10.3%
Contains less Sodium -99.6%
Equal in Manganese - 1.528
Equal in Selenium - 8.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Magnesium +135.7%
Contains more Phosphorus +121.3%
Contains more Potassium +37.2%
Contains more Zinc +12.2%
Contains more Copper +49.6%
Contains more Calcium +51.7%
Contains more Iron +10.3%
Contains less Sodium -99.6%
Equal in Manganese - 1.528
Equal in Selenium - 8.8

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.
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +326.5%
Contains more Vitamin B6 +119.2%
Contains more Folate +2637.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
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 +400%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +326.5%
Contains more Vitamin B6 +119.2%
Contains more Folate +2637.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Nattō
Contains more Protein +31.8%
Contains more Carbs +372.2%
Contains more Other +312.1%
Contains more Fats +238.5%
Contains more Water +1476.5%
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
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 Protein +31.8%
Contains more Carbs +372.2%
Contains more Other +312.1%
Contains more Fats +238.5%
Contains more Water +1476.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Nattō
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +356.8%
Contains more Polyunsaturated fat +440.9%
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +356.8%
Contains more Polyunsaturated fat +440.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Nattō Opinion
Net carbs 41.27g 7.28g Papadum
Protein 25.56g 19.4g Papadum
Fats 3.25g 11g Nattō
Carbs 59.87g 12.68g Papadum
Calories 371kcal 211kcal Papadum
Sugar 0g 4.89g Papadum
Fiber 18.6g 5.4g Papadum
Calcium 143mg 217mg Nattō
Iron 7.8mg 8.6mg Nattō
Magnesium 271mg 115mg Papadum
Phosphorus 385mg 174mg Papadum
Potassium 1000mg 729mg Papadum
Sodium 1745mg 7mg Nattō
Zinc 3.4mg 3.03mg Papadum
Copper 0.998mg 0.667mg Papadum
Manganese 1.562mg 1.528mg Papadum
Selenium 8.3µg 8.8µg Nattō
Vitamin A 50IU 0IU Papadum
Vitamin A RAE 13µg 0µg Papadum
Vitamin E 0.05mg 0.01mg Papadum
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.277mg 0.16mg Papadum
Vitamin B2 0.258mg 0.19mg Papadum
Vitamin B3 1.472mg 0mg Papadum
Vitamin B5 0.917mg 0.215mg Papadum
Vitamin B6 0.285mg 0.13mg Papadum
Folate 219µg 8µg Papadum
Vitamin K 0.4µg 23.1µg Nattō
Tryptophan 0.266mg 0.223mg Papadum
Threonine 0.886mg 0.813mg Papadum
Isoleucine 1.303mg 0.931mg Papadum
Leucine 2.115mg 1.509mg Papadum
Lysine 1.695mg 1.145mg Papadum
Methionine 0.372mg 0.208mg Papadum
Phenylalanine 1.491mg 0.941mg Papadum
Valine 1.434mg 1.018mg Papadum
Histidine 0.715mg 0.512mg Papadum
Cholesterol 4mg 0mg Nattō
Saturated Fat 1.084g 1.591g Papadum
Monounsaturated Fat 0.532g 2.43g Nattō
Polyunsaturated fat 1.148g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum 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
37%
Papadum
20%
Nattō
Minerals Daily Need Coverage Score
168%
Papadum
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 0.507g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 10)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.1)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1738mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 4mg)

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.