Quinoa vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between quinoa and nattō
- The amount of iron, copper, manganese, calcium, vitamin K, zinc, potassium, vitamin C, magnesium, and selenium in nattō is higher than in quinoa.
- Nattō covers your daily iron needs 89% more than quinoa.
Specific food types used in this comparison are Quinoa, cooked and Natto.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +79.7% |
| Contains more CalciumCalcium | +1176.5% |
| Contains more PotassiumPotassium | +323.8% |
| Contains more IronIron | +477.2% |
| Contains more CopperCopper | +247.4% |
| Contains more ZincZinc | +178% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains more ManganeseManganese | +142.2% |
| Contains more SeleniumSelenium | +214.3% |
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 EVitamin E | +6200% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +425% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.5% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +147.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +68% |
| Contains more WaterWater | +30.2% |
| Contains more ProteinProtein | +340.9% |
| Contains more FatsFats | +472.9% |
| Contains more OtherOther | +146.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.5% |
| Contains more Mono. FatMonounsaturated fat | +360.2% |
| Contains more Poly. FatPolyunsaturated fat | +476.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.49mg | 8.6mg | 89% |
| Copper | 0.192mg | 0.667mg | 53% |
| Manganese | 0.631mg | 1.528mg | 39% |
| Polyunsaturated fat | 1.078g | 6.21g | 34% |
| Protein | 4.4g | 19.4g | 30% |
| Calcium | 17mg | 217mg | 20% |
| Vitamin K | 0µg | 23.1µg | 19% |
| Zinc | 1.09mg | 3.03mg | 18% |
| Potassium | 172mg | 729mg | 16% |
| Fats | 1.92g | 11g | 14% |
| Vitamin C | 0mg | 13mg | 14% |
| Magnesium | 64mg | 115mg | 12% |
| Selenium | 2.8µg | 8.8µg | 11% |
| Fiber | 2.8g | 5.4g | 10% |
| Folate | 42µg | 8µg | 9% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.19mg | 6% |
| Choline | 23mg | 57mg | 6% |
| Saturated fat | 0.231g | 1.591g | 6% |
| Monounsaturated fat | 0.528g | 2.43g | 5% |
| Calories | 120kcal | 211kcal | 5% |
| Vitamin B5 | 0.215mg | 4% | |
| Vitamin B1 | 0.107mg | 0.16mg | 4% |
| Vitamin E | 0.63mg | 0.01mg | 4% |
| Vitamin B3 | 0.412mg | 0mg | 3% |
| Phosphorus | 152mg | 174mg | 3% |
| Carbs | 21.3g | 12.68g | 3% |
| Vitamin B6 | 0.123mg | 0.13mg | 1% |
| Net carbs | 18.5g | 7.28g | N/A |
| Sugar | 0.87g | 4.89g | N/A |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.052mg | 0.223mg | 0% |
| Threonine | 0.131mg | 0.813mg | 0% |
| Isoleucine | 0.157mg | 0.931mg | 0% |
| Leucine | 0.261mg | 1.509mg | 0% |
| Lysine | 0.239mg | 1.145mg | 0% |
| Methionine | 0.096mg | 0.208mg | 0% |
| Phenylalanine | 0.185mg | 0.941mg | 0% |
| Valine | 0.185mg | 1.018mg | 0% |
| Histidine | 0.127mg | 0.512mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
20%
Minerals Daily Need Coverage Score
38%
116%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.36g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 3)
Which food is cheaper?
Quinoa is cheaper (difference - $2.1)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)