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  6. Pasta vs. Nattō

Pasta vs. Nattō — In-Depth Nutrition Comparison

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What are the differences between pasta and nattō?

  • Pasta is higher in folate, yet nattō is higher in iron, copper, manganese, magnesium, zinc, calcium, potassium, phosphorus, and vitamin C.
  • Nattō's daily need coverage for iron is 93% more.
  • Pasta has 8 times more folate than nattō. While pasta has 64µg of folate, nattō has only 8µg.

We used Pasta, fresh-refrigerated, plain, cooked and Natto types in this article.

Infographic

Pasta 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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Nattō
Nattō
9
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +538.9%
Contains more CalciumCalcium +3516.7%
Contains more PotassiumPotassium +2937.5%
Contains more IronIron +654.4%
Contains more CopperCopper +617.2%
Contains more ZincZinc +441.1%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +582.1%

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.
Pasta
Pasta
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Nattō
Nattō
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +282.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Nattō DV% diff.
Iron 1.14mg 8.6mg 93%
Copper 0.093mg 0.667mg 64%
Manganese 0.224mg 1.528mg 57%
Polyunsaturated fat 0.429g 6.21g 39%
Protein 5.15g 19.4g 29%
Magnesium 18mg 115mg 23%
Fiber 5.4g 22%
Zinc 0.56mg 3.03mg 22%
Calcium 6mg 217mg 21%
Potassium 24mg 729mg 21%
Vitamin K 23.1µg 19%
Phosphorus 63mg 174mg 16%
Selenium 8.8µg 16%
Fats 1.05g 11g 15%
Vitamin C 0mg 13mg 14%
Folate 64µg 8µg 14%
Cholesterol 33mg 0mg 11%
Choline 57mg 10%
Vitamin B6 0.034mg 0.13mg 7%
Saturated fat 0.15g 1.591g 7%
Vitamin B3 0.992mg 0mg 6%
Vitamin B12 0.14µg 0µg 6%
Monounsaturated fat 0.124g 2.43g 6%
Calories 131kcal 211kcal 4%
Carbs 24.93g 12.68g 4%
Vitamin B1 0.209mg 0.16mg 4%
Vitamin B2 0.15mg 0.19mg 3%
Vitamin A 6µg 0µg 1%
Vitamin B5 0.183mg 0.215mg 1%
Protein per 100 calories 3.9g 9.2g N/A
Calories per 10 g protein 254kcal 109kcal N/A
Weight per 100 calories 76g 47g N/A
Unsaturated / Saturated Fat ratio 3.7 5.4 N/A
Net carbs 24.93g 7.28g N/A
Sugar 4.89g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.065mg 0.223mg 0%
Threonine 0.134mg 0.813mg 0%
Isoleucine 0.197mg 0.931mg 0%
Leucine 0.348mg 1.509mg 0%
Lysine 0.097mg 1.145mg 0%
Methionine 0.079mg 0.208mg 0%
Phenylalanine 0.247mg 0.941mg 0%
Valine 0.217mg 1.018mg 0%
Histidine 0.103mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Nattō
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 CarbsCarbs +96.6%
Contains more WaterWater +24.6%
Contains more ProteinProtein +276.7%
Contains more FatsFats +947.6%
Contains more OtherOther +512.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Nattō
Nattō
2
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 -90.6%
Contains more Mono. FatMonounsaturated fat +1859.7%
Contains more Poly. FatPolyunsaturated fat +1347.6%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.