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  6. Sauerkraut vs. Nattō

Sauerkraut vs. Nattō — In-Depth Nutrition Comparison

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Important differences between sauerkraut and nattō

  • Sauerkraut has less iron, copper, manganese, zinc, magnesium, phosphorus, calcium, potassium, and selenium.
  • Nattō's daily need coverage for iron is 89% more.
  • Sauerkraut has 94 times more sodium than nattō. Sauerkraut has 661mg of sodium, while nattō has 7mg.
  • Nattō has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Natto.

Infographic

Sauerkraut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Nattō
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +784.6%
Contains more CalciumCalcium +623.3%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +485%
Contains more CopperCopper +594.8%
Contains more ZincZinc +1494.7%
Contains more PhosphorusPhosphorus +770%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +911.9%
Contains more SeleniumSelenium +1366.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Nattō
Nattō
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +13.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +661.9%
Contains more Vitamin B2Vitamin B2 +763.6%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin KVitamin K +77.7%
Contains more CholineCholine +448.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Nattō DV% diff.
Iron 1.47mg 8.6mg 89%
Copper 0.096mg 0.667mg 63%
Manganese 0.151mg 1.528mg 60%
Polyunsaturated fat 0.067g 6.21g 41%
Protein 0.91g 19.4g 37%
Sodium 661mg 7mg 28%
Zinc 0.19mg 3.03mg 26%
Magnesium 13mg 115mg 24%
Phosphorus 20mg 174mg 22%
Calcium 30mg 217mg 19%
Fats 0.14g 11g 17%
Potassium 170mg 729mg 16%
Selenium 0.6µg 8.8µg 15%
Vitamin B2 0.022mg 0.19mg 13%
Vitamin B1 0.021mg 0.16mg 12%
Calories 19kcal 211kcal 10%
Fiber 2.9g 5.4g 10%
Vitamin K 13µg 23.1µg 8%
Choline 10.4mg 57mg 8%
Saturated fat 0.034g 1.591g 7%
Monounsaturated fat 0.013g 2.43g 6%
Folate 24µg 8µg 4%
Carbs 4.28g 12.68g 3%
Vitamin B5 0.093mg 0.215mg 2%
Vitamin C 14.7mg 13mg 2%
Vitamin B3 0.143mg 0mg 1%
Vitamin E 0.14mg 0.01mg 1%
Net carbs 1.38g 7.28g N/A
Sugar 1.78g 4.89g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.13mg 0.13mg 0%
Tryptophan 0.008mg 0.223mg 0%
Threonine 0.025mg 0.813mg 0%
Isoleucine 0.021mg 0.931mg 0%
Leucine 0.029mg 1.509mg 0%
Lysine 0.031mg 1.145mg 0%
Methionine 0.009mg 0.208mg 0%
Phenylalanine 0.023mg 0.941mg 0%
Valine 0.03mg 1.018mg 0%
Histidine 0.016mg 0.512mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Nattō
Nattō
3
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 WaterWater +68.2%
Contains more OtherOther +13.2%
Contains more ProteinProtein +2031.9%
Contains more FatsFats +7757.1%
Contains more CarbsCarbs +196.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +18592.3%
Contains more Poly. FatPolyunsaturated fat +9168.7%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.