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Porridge vs Nattō - In-Depth Nutrition Comparison

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What are the main differences between Porridge and Nattō?

  • Porridge has less Copper, Manganese, Iron, Zinc, Magnesium, Phosphorus, Potassium, Fiber, Vitamin K, and Vitamin C than Nattō.
  • Nattō's daily need coverage for Copper is 70% higher.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Natto types in this comparison.

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Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Nattō
Contains less Sodium -14.3%
Contains more Iron +129.9%
Contains more Calcium +149.4%
Contains more Potassium +4456.3%
Contains more Magnesium +2200%
Contains more Copper +1567.5%
Contains more Zinc +2230.8%
Contains more Phosphorus +1060%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains less Sodium -14.3%
Contains more Iron +129.9%
Contains more Calcium +149.4%
Contains more Potassium +4456.3%
Contains more Magnesium +2200%
Contains more Copper +1567.5%
Contains more Zinc +2230.8%
Contains more Phosphorus +1060%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Nattō
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B5 +202.8%
Contains more Vitamin B6 +900%
Contains more Vitamin K +23000%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin E +100%
Contains more Vitamin B3 +∞%
Contains more Folate +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B5 +202.8%
Contains more Vitamin B6 +900%
Contains more Vitamin K +23000%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
20
Nattō
Mineral Summary Score
24
Porridge
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
116%
Nattō
Carbohydrates
11%
Porridge
13%
Nattō
Fats
1%
Porridge
51%
Nattō

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.86g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.558g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 10)
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.

All nutrients comparison - raw data values

Nutrient Porridge Nattō Opinion
Calories 50 211 Nattō
Protein 1.44 19.4 Nattō
Fats 0.21 11 Nattō
Vitamin C 0 13 Nattō
Carbs 10.52 12.68 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 8.6 Nattō
Calcium 87 217 Nattō
Potassium 16 729 Nattō
Magnesium 5 115 Nattō
Sugar 0.03 4.89 Porridge
Fiber 0.5 5.4 Nattō
Copper 0.04 0.667 Nattō
Zinc 0.13 3.03 Nattō
Starch
Phosphorus 15 174 Nattō
Sodium 6 7 Porridge
Vitamin A 0 0
Vitamin E 0.02 0.01 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.16 Nattō
Vitamin B2 0.025 0.19 Nattō
Vitamin B3 0.52 0 Porridge
Vitamin B5 0.071 0.215 Nattō
Vitamin B6 0.013 0.13 Nattō
Vitamin B12 0 0
Vitamin K 0.1 23.1 Nattō
Folate 12 8 Porridge
Trans Fat 0 Porridge
Saturated Fat 0.033 1.591 Porridge
Monounsaturated Fat 0.028 2.43 Nattō
Polyunsaturated fat 0.114 6.21 Nattō
Tryptophan 0.02 0.223 Nattō
Threonine 0.045 0.813 Nattō
Isoleucine 0.063 0.931 Nattō
Leucine 0.11 1.509 Nattō
Lysine 0.037 1.145 Nattō
Methionine 0.027 0.208 Nattō
Phenylalanine 0.078 0.941 Nattō
Valine 0.07 1.018 Nattō
Histidine 0.033 0.512 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.