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  6. Ricotta vs. Nattō

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 from Nattō is 103% higher.

Cheese, ricotta, whole milk and Natto are the varieties used in this article.

Infographic

Ricotta 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.
Ricotta
Ricotta
1
:
9
Nattō
Nattō
Contains more Selenium +64.8%
Contains more Iron +2163.2%
Contains more Magnesium +945.5%
Contains more Phosphorus +10.1%
Contains more Potassium +594.3%
Contains less Sodium -91.7%
Contains more Zinc +161.2%
Contains more Copper +3076.2%
Contains more Manganese +25366.7%
Equal in Calcium - 217
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Selenium +64.8%
Contains more Iron +2163.2%
Contains more Magnesium +945.5%
Contains more Phosphorus +10.1%
Contains more Potassium +594.3%
Contains less Sodium -91.7%
Contains more Zinc +161.2%
Contains more Copper +3076.2%
Contains more Manganese +25366.7%
Equal in Calcium - 217

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.
Ricotta
Ricotta
7
:
5
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1130.8%
Contains more Vitamin B6 +202.3%
Contains more Vitamin K +2000%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B5 - 0.215
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1130.8%
Contains more Vitamin B6 +202.3%
Contains more Vitamin K +2000%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B5 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
2
:
3
Nattō
Nattō
Contains more Fats +18%
Contains more Water +30.3%
Contains more Protein +72.3%
Contains more Carbs +317.1%
Contains more Other +86.3%
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Nattō
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 Fats +18%
Contains more Water +30.3%
Contains more Protein +72.3%
Contains more Carbs +317.1%
Contains more Other +86.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
1
:
2
Nattō
Nattō
Contains more Monounsaturated Fat +49.3%
Contains less Saturated Fat -80.8%
Contains more Polyunsaturated fat +1513%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +49.3%
Contains less Saturated Fat -80.8%
Contains more Polyunsaturated fat +1513%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Nattō Opinion
Net carbs 3.04g 7.28g Nattō
Protein 11.26g 19.4g Nattō
Fats 12.98g 11g Ricotta
Carbs 3.04g 12.68g Nattō
Calories 174kcal 211kcal Nattō
Sugar 0.27g 4.89g Ricotta
Fiber 0g 5.4g Nattō
Calcium 207mg 217mg Nattō
Iron 0.38mg 8.6mg Nattō
Magnesium 11mg 115mg Nattō
Phosphorus 158mg 174mg Nattō
Potassium 105mg 729mg Nattō
Sodium 84mg 7mg Nattō
Zinc 1.16mg 3.03mg Nattō
Copper 0.021mg 0.667mg Nattō
Manganese 0.006mg 1.528mg Nattō
Selenium 14.5µg 8.8µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.01mg Ricotta
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.013mg 0.16mg Nattō
Vitamin B2 0.195mg 0.19mg Ricotta
Vitamin B3 0.104mg 0mg Ricotta
Vitamin B5 0.213mg 0.215mg Nattō
Vitamin B6 0.043mg 0.13mg Nattō
Folate 12µg 8µg Ricotta
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 23.1µg Nattō
Tryptophan 0.125mg 0.223mg Nattō
Threonine 0.517mg 0.813mg Nattō
Isoleucine 0.589mg 0.931mg Nattō
Leucine 1.221mg 1.509mg Nattō
Lysine 1.338mg 1.145mg Ricotta
Methionine 0.281mg 0.208mg Ricotta
Phenylalanine 0.556mg 0.941mg Nattō
Valine 0.692mg 1.018mg Nattō
Histidine 0.459mg 0.512mg Nattō
Cholesterol 51mg 0mg Nattō
Saturated Fat 8.295g 1.591g Nattō
Monounsaturated Fat 3.627g 2.43g Ricotta
Polyunsaturated fat 0.385g 6.21g Nattō

Which food is preferable for your diet?

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

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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
14%
Ricotta
20%
Nattō
Minerals Daily Need Coverage Score
29%
Ricotta
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.62g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 29)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 6.704g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.