Ricotta vs. Nattō — In-Depth Nutrition Comparison
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How are ricotta and nattō different?
- Nattō has more iron, copper, manganese, magnesium, fiber, potassium, vitamin K, and zinc than ricotta.
- Daily need coverage for iron for nattō is 103% higher.
- Ricotta has a lower glycemic index (27) than nattō (56).
Cheese, ricotta, whole milk and Natto are the varieties used in this article.
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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 SeleniumSelenium | +64.8% |
| Contains more MagnesiumMagnesium | +945.5% |
| Contains more PotassiumPotassium | +594.3% |
| Contains more IronIron | +2163.2% |
| Contains more CopperCopper | +3076.2% |
| Contains more ZincZinc | +161.2% |
| Contains more PhosphorusPhosphorus | +10.1% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +25366.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1130.8% |
| Contains more Vitamin B6Vitamin B6 | +202.3% |
| Contains more Vitamin KVitamin K | +2000% |
| Contains more CholineCholine | +225.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.38mg | 8.6mg | 103% |
| Copper | 0.021mg | 0.667mg | 72% |
| Manganese | 0.006mg | 1.528mg | 66% |
| Polyunsaturated fat | 0.385g | 6.21g | 39% |
| Saturated fat | 8.295g | 1.591g | 30% |
| Magnesium | 11mg | 115mg | 25% |
| Fiber | 0g | 5.4g | 22% |
| Vitamin K | 1.1µg | 23.1µg | 18% |
| Potassium | 105mg | 729mg | 18% |
| Zinc | 1.16mg | 3.03mg | 17% |
| Cholesterol | 51mg | 0mg | 17% |
| Protein | 11.26g | 19.4g | 16% |
| Vitamin C | 0mg | 13mg | 14% |
| Vitamin B12 | 0.34µg | 0µg | 14% |
| Vitamin A | 120µg | 0µg | 13% |
| Vitamin B1 | 0.013mg | 0.16mg | 12% |
| Selenium | 14.5µg | 8.8µg | 10% |
| Choline | 17.5mg | 57mg | 7% |
| Vitamin B6 | 0.043mg | 0.13mg | 7% |
| Monounsaturated fat | 3.627g | 2.43g | 3% |
| Carbs | 3.04g | 12.68g | 3% |
| Sodium | 84mg | 7mg | 3% |
| Fats | 12.98g | 11g | 3% |
| Calories | 174kcal | 211kcal | 2% |
| Phosphorus | 158mg | 174mg | 2% |
| Vitamin D | 10IU | 0IU | 1% |
| Vitamin B3 | 0.104mg | 0mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin E | 0.11mg | 0.01mg | 1% |
| Folate | 12µg | 8µg | 1% |
| Calcium | 207mg | 217mg | 1% |
| Net carbs | 3.04g | 7.28g | N/A |
| Sugar | 0.27g | 4.89g | N/A |
| Vitamin B2 | 0.195mg | 0.19mg | 0% |
| Vitamin B5 | 0.213mg | 0.215mg | 0% |
| Tryptophan | 0.125mg | 0.223mg | 0% |
| Threonine | 0.517mg | 0.813mg | 0% |
| Isoleucine | 0.589mg | 0.931mg | 0% |
| Leucine | 1.221mg | 1.509mg | 0% |
| Lysine | 1.338mg | 1.145mg | 0% |
| Methionine | 0.281mg | 0.208mg | 0% |
| Phenylalanine | 0.556mg | 0.941mg | 0% |
| Valine | 0.692mg | 1.018mg | 0% |
| Histidine | 0.459mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +18% |
| Contains more WaterWater | +30.3% |
| Contains more ProteinProtein | +72.3% |
| Contains more CarbsCarbs | +317.1% |
| Contains more OtherOther | +86.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +49.3% |
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +1513% |
