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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
