Prunes vs. Nattō — In-Depth Nutrition Comparison
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The main differences between prunes and nattō
- Prunes have more vitamin K and vitamin A; however, nattō has more iron, manganese, copper, zinc, magnesium, calcium, selenium, and phosphorus.
- Daily need coverage for iron for nattō is 96% higher.
- Nattō has a higher glycemic index than prunes.
Food types used in this article are Plums, dried (prunes), uncooked and Natto.
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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 less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +180.5% |
| Contains more CalciumCalcium | +404.7% |
| Contains more IronIron | +824.7% |
| Contains more CopperCopper | +137.4% |
| Contains more ZincZinc | +588.6% |
| Contains more PhosphorusPhosphorus | +152.2% |
| Contains more ManganeseManganese | +411% |
| Contains more SeleniumSelenium | +2833.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
| Contains more Vitamin KVitamin K | +157.6% |
| Contains more Vitamin CVitamin C | +2066.7% |
| Contains more Vitamin B1Vitamin B1 | +213.7% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +464.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.93mg | 8.6mg | 96% |
| Manganese | 0.299mg | 1.528mg | 53% |
| Copper | 0.281mg | 0.667mg | 43% |
| Polyunsaturated fat | 0.062g | 6.21g | 41% |
| Protein | 2.18g | 19.4g | 34% |
| Vitamin K | 59.5µg | 23.1µg | 30% |
| Zinc | 0.44mg | 3.03mg | 24% |
| Magnesium | 41mg | 115mg | 18% |
| Carbs | 63.88g | 12.68g | 17% |
| Calcium | 43mg | 217mg | 17% |
| Fructose | 12.45g | 16% | |
| Fats | 0.38g | 11g | 16% |
| Phosphorus | 69mg | 174mg | 15% |
| Selenium | 0.3µg | 8.8µg | 15% |
| Vitamin C | 0.6mg | 13mg | 14% |
| Vitamin B3 | 1.882mg | 0mg | 12% |
| Choline | 10.1mg | 57mg | 9% |
| Vitamin B1 | 0.051mg | 0.16mg | 9% |
| Saturated fat | 0.088g | 1.591g | 7% |
| Fiber | 7.1g | 5.4g | 7% |
| Monounsaturated fat | 0.053g | 2.43g | 6% |
| Vitamin B6 | 0.205mg | 0.13mg | 6% |
| Vitamin B5 | 0.422mg | 0.215mg | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin E | 0.43mg | 0.01mg | 3% |
| Starch | 5.11g | 2% | |
| Calories | 240kcal | 211kcal | 1% |
| Folate | 4µg | 8µg | 1% |
| Net carbs | 56.78g | 7.28g | N/A |
| Potassium | 732mg | 729mg | 0% |
| Sugar | 38.13g | 4.89g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B2 | 0.186mg | 0.19mg | 0% |
| Tryptophan | 0.025mg | 0.223mg | 0% |
| Threonine | 0.049mg | 0.813mg | 0% |
| Isoleucine | 0.041mg | 0.931mg | 0% |
| Leucine | 0.066mg | 1.509mg | 0% |
| Lysine | 0.05mg | 1.145mg | 0% |
| Methionine | 0.016mg | 0.208mg | 0% |
| Phenylalanine | 0.052mg | 0.941mg | 0% |
| Valine | 0.056mg | 1.018mg | 0% |
| Histidine | 0.027mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +403.8% |
| Contains more OtherOther | +38.9% |
| Contains more ProteinProtein | +789.9% |
| Contains more FatsFats | +2794.7% |
| Contains more WaterWater | +77.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +4484.9% |
| Contains more Poly. FatPolyunsaturated fat | +9916.1% |
