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  6. Semolina vs. Nattō

Semolina vs. Nattō — In-Depth Nutrition Comparison

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How are semolina and nattō different?

  • Semolina is higher in vitamin B3, vitamin B6, carbs, and selenium; however, nattō is richer in iron, copper, protein, manganese, magnesium, and vitamin K.
  • Daily need coverage for iron for nattō is 98% higher.

Rice, white, long-grain, parboiled, unenriched, dry and Natto are the varieties used in this article.

Infographic

Semolina vs Nattō infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Nattō
Nattō
8
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 less SodiumSodium -71.4%
Contains more SeleniumSelenium +126.1%
Contains more MagnesiumMagnesium +325.9%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +319%
Contains more IronIron +1062.2%
Contains more CopperCopper +134.9%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +13.7%
Contains more ManganeseManganese +47.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Nattō
Nattō
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +212.6%
Contains more Vitamin B6Vitamin B6 +247.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin KVitamin K +23000%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Semolina Nattō DV% diff.
Iron 0.74mg 8.6mg 98%
Copper 0.284mg 0.667mg 43%
Polyunsaturated fat 0.322g 6.21g 39%
Vitamin B3 5.048mg 0mg 32%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.13mg 25%
Protein 7.51g 19.4g 24%
Carbs 80.89g 12.68g 23%
Magnesium 27mg 115mg 21%
Manganese 1.035mg 1.528mg 21%
Selenium 19.9µg 8.8µg 20%
Vitamin K 0.1µg 23.1µg 19%
Zinc 1.02mg 3.03mg 18%
Potassium 174mg 729mg 16%
Fats 1.03g 11g 15%
Calcium 71mg 217mg 15%
Vitamin C 0mg 13mg 14%
Fiber 1.8g 5.4g 14%
Vitamin B2 0.05mg 0.19mg 11%
Choline 57mg 10%
Vitamin B5 0.672mg 0.215mg 9%
Calories 374kcal 211kcal 8%
Saturated fat 0.294g 1.591g 6%
Vitamin B1 0.224mg 0.16mg 5%
Monounsaturated fat 0.258g 2.43g 5%
Phosphorus 153mg 174mg 3%
Protein per 100 calories 2g 9.2g N/A
Calories per 10 g protein 498kcal 109kcal N/A
Weight per 100 calories 27g 47g N/A
Unsaturated / Saturated Fat ratio 2 5.4 N/A
Net carbs 79.09g 7.28g N/A
Sugar 0.33g 4.89g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.03mg 0.01mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.103mg 0.223mg 0%
Threonine 0.271mg 0.813mg 0%
Isoleucine 0.339mg 0.931mg 0%
Leucine 0.656mg 1.509mg 0%
Lysine 0.215mg 1.145mg 0%
Methionine 0.183mg 0.208mg 0%
Phenylalanine 0.398mg 0.941mg 0%
Valine 0.47mg 1.018mg 0%
Histidine 0.185mg 0.512mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 CarbsCarbs +537.9%
Contains more ProteinProtein +158.3%
Contains more FatsFats +968%
Contains more WaterWater +458%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -81.5%
Contains more Mono. FatMonounsaturated fat +841.9%
Contains more Poly. FatPolyunsaturated fat +1828.6%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.