Potato vs. Nattō — In-Depth Nutrition Comparison
Compare
A recap on differences between potatoes and nattō
- Potatoes have less iron, copper, manganese, zinc, magnesium, calcium, vitamin K, phosphorus, selenium, and fiber.
- Nattō covers your daily iron needs 97% more than potatoes.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, flesh, and skin, raw and Natto.
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.
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +1708.3% |
| Contains more PotassiumPotassium | +71.5% |
| Contains more IronIron | +961.7% |
| Contains more CopperCopper | +506.4% |
| Contains more ZincZinc | +910% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more ManganeseManganese | +664% |
| Contains more SeleniumSelenium | +2100% |
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 CVitamin C | +51.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +37.2% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more FolateFolate | +87.5% |
| Contains more Vitamin B1Vitamin B1 | +97.5% |
| Contains more Vitamin B2Vitamin B2 | +493.8% |
| Contains more Vitamin KVitamin K | +1055% |
| Contains more CholineCholine | +371.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.81mg | 8.6mg | 97% |
| Copper | 0.11mg | 0.667mg | 62% |
| Manganese | 0.2mg | 1.528mg | 58% |
| Polyunsaturated fat | 0.042g | 6.21g | 41% |
| Protein | 2.05g | 19.4g | 35% |
| Zinc | 0.3mg | 3.03mg | 25% |
| Magnesium | 23mg | 115mg | 22% |
| Calcium | 12mg | 217mg | 21% |
| Vitamin K | 2µg | 23.1µg | 18% |
| Fats | 0.09g | 11g | 17% |
| Phosphorus | 57mg | 174mg | 17% |
| Selenium | 0.4µg | 8.8µg | 15% |
| Fiber | 2.1g | 5.4g | 13% |
| Vitamin B6 | 0.298mg | 0.13mg | 13% |
| Vitamin B2 | 0.032mg | 0.19mg | 12% |
| Potassium | 425mg | 729mg | 9% |
| Choline | 12.1mg | 57mg | 8% |
| Vitamin B3 | 1.061mg | 0mg | 7% |
| Saturated fat | 0.025g | 1.591g | 7% |
| Calories | 77kcal | 211kcal | 7% |
| Vitamin B1 | 0.081mg | 0.16mg | 7% |
| Vitamin C | 19.7mg | 13mg | 7% |
| Monounsaturated fat | 0.002g | 2.43g | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.295mg | 0.215mg | 2% |
| Folate | 15µg | 8µg | 2% |
| Carbs | 17.49g | 12.68g | 2% |
| Net carbs | 15.39g | 7.28g | N/A |
| Sugar | 0.82g | 4.89g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Tryptophan | 0.021mg | 0.223mg | 0% |
| Threonine | 0.067mg | 0.813mg | 0% |
| Isoleucine | 0.066mg | 0.931mg | 0% |
| Leucine | 0.098mg | 1.509mg | 0% |
| Lysine | 0.107mg | 1.145mg | 0% |
| Methionine | 0.032mg | 0.208mg | 0% |
| Phenylalanine | 0.081mg | 0.941mg | 0% |
| Valine | 0.103mg | 1.018mg | 0% |
| Histidine | 0.035mg | 0.512mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +37.9% |
| Contains more WaterWater | +44% |
| Contains more ProteinProtein | +846.3% |
| Contains more FatsFats | +12122.2% |
| Contains more OtherOther | +69.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +121400% |
| Contains more Poly. FatPolyunsaturated fat | +14685.7% |