Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato bread vs. Nattō — In-Depth Nutrition Comparison

Compare

The main differences between potato bread and nattō

  • Potato bread has more folate and phosphorus; however, nattō has more iron, copper, manganese, magnesium, zinc, vitamin C, and vitamin K.
  • Daily need coverage for iron for nattō is 79% higher.
  • Nattō has 54 times less sodium than potato bread. Potato bread has 375mg of sodium, while nattō has 7mg.

Food types used in this article are Bread, potato and Natto.

Infographic

Potato bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Nattō
7
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 more PhosphorusPhosphorus +112.1%
Contains more MagnesiumMagnesium +310.7%
Contains more CalciumCalcium +15.4%
Contains more IronIron +282.2%
Contains more CopperCopper +609.6%
Contains more ZincZinc +110.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +504%
~equal in Potassium ~729mg
~equal in Selenium ~8.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Nattō
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1475%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin KVitamin K +239.7%
Contains more CholineCholine +209.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
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 +271.2%
Contains more OtherOther +97.4%
Contains more ProteinProtein +55.2%
Contains more FatsFats +251.4%
Contains more WaterWater +64%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Nattō DV% diff.
Iron 2.25mg 8.6mg 79%
Copper 0.094mg 0.667mg 64%
Manganese 0.253mg 1.528mg 55%
Polyunsaturated fat 0g 6.21g 41%
Folate 126µg 8µg 30%
Phosphorus 369mg 174mg 28%
Magnesium 28mg 115mg 21%
Sodium 375mg 7mg 16%
Vitamin C 0mg 13mg 14%
Vitamin K 6.8µg 23.1µg 14%
Protein 12.5g 19.4g 14%
Zinc 1.44mg 3.03mg 14%
Vitamin B5 0.817mg 0.215mg 12%
Fats 3.13g 11g 12%
Carbs 47.07g 12.68g 11%
Vitamin B6 0.232mg 0.13mg 8%
Vitamin B3 1.25mg 0mg 8%
Saturated fat 0g 1.591g 7%
Choline 18.4mg 57mg 7%
Vitamin B2 0.106mg 0.19mg 6%
Vitamin B12 0.15µg 0µg 6%
Monounsaturated fat 0g 2.43g 6%
Fiber 6.3g 5.4g 4%
Vitamin E 0.47mg 0.01mg 3%
Vitamin A 24µg 0µg 3%
Calcium 188mg 217mg 3%
Calories 266kcal 211kcal 3%
Vitamin B1 0.188mg 0.16mg 2%
Selenium 9.5µg 8.8µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 7.28g N/A
Vitamin D 2IU 0IU 0%
Potassium 718mg 729mg 0%
Sugar 9.38g 4.89g N/A
Tryptophan 0.081mg 0.223mg 0%
Threonine 0.224mg 0.813mg 0%
Isoleucine 0.268mg 0.931mg 0%
Leucine 0.44mg 1.509mg 0%
Lysine 0.311mg 1.145mg 0%
Methionine 0.112mg 0.208mg 0%
Phenylalanine 0.285mg 0.941mg 0%
Valine 0.305mg 1.018mg 0%
Histidine 0.143mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
27%
Potato bread
20%
Nattō
Minerals Daily Need Coverage Score
59%
Potato bread
116%
Nattō

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 1.591g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 368mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 5)
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)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.