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  6. Soft serve vs. Nattō

Soft serve vs. Nattō — In-Depth Nutrition Comparison

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How are soft serve and nattō different?

  • Soft serve is higher in vitamin B12; however, nattō is richer in iron, copper, manganese, magnesium, zinc, fiber, and vitamin K.
  • Daily need coverage for iron for nattō is 105% higher.
  • Nattō has a lower glycemic index (56) than soft serve (79).

Ice cream, soft serve, chocolate and Natto are the varieties used in this article.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 +858.3%
Contains more CalciumCalcium +65.6%
Contains more PotassiumPotassium +311.9%
Contains more IronIron +3995.2%
Contains more CopperCopper +2123.3%
Contains more ZincZinc +482.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +30460%
Contains more SeleniumSelenium +193.3%

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.
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +1525%
Contains more Vitamin B1Vitamin B1 +226.5%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin KVitamin K +2466.7%
Contains more CholineCholine +119.2%
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Soft serve Nattō DV% diff.
Iron 0.21mg 8.6mg 105%
Copper 0.03mg 0.667mg 71%
Manganese 0.005mg 1.528mg 66%
Polyunsaturated fat 0.46g 6.21g 38%
Protein 4.1g 19.4g 31%
Cholesterol 91mg 0mg 30%
Saturated fat 7.46g 1.591g 27%
Magnesium 12mg 115mg 25%
Zinc 0.52mg 3.03mg 23%
Vitamin B12 0.5µg 0µg 21%
Fiber 0.7g 5.4g 19%
Vitamin K 0.9µg 23.1µg 19%
Vitamin A 162µg 0µg 18%
Potassium 177mg 729mg 16%
Vitamin C 0.8mg 13mg 14%
Selenium 3µg 8.8µg 11%
Calcium 131mg 217mg 9%
Vitamin B1 0.049mg 0.16mg 9%
Phosphorus 116mg 174mg 8%
Choline 26mg 57mg 6%
Vitamin B5 0.506mg 0.215mg 6%
Vitamin B6 0.048mg 0.13mg 6%
Vitamin D 29IU 0IU 4%
Vitamin D 0.7µg 0µg 4%
Vitamin E 0.61mg 0.01mg 4%
Carbs 22.2g 12.68g 3%
Monounsaturated fat 3.49g 2.43g 3%
Fats 13g 11g 3%
Sodium 61mg 7mg 2%
Calories 222kcal 211kcal 1%
Vitamin B3 0.095mg 0mg 1%
Vitamin B2 0.182mg 0.19mg 1%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 7.28g N/A
Sugar 21.16g 4.89g N/A
Folate 9µg 8µg 0%
Tryptophan 0.048mg 0.223mg 0%
Threonine 0.169mg 0.813mg 0%
Isoleucine 0.215mg 0.931mg 0%
Leucine 0.353mg 1.509mg 0%
Lysine 0.296mg 1.145mg 0%
Methionine 0.091mg 0.208mg 0%
Phenylalanine 0.176mg 0.941mg 0%
Valine 0.241mg 1.018mg 0%
Histidine 0.099mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Nattō
Nattō
2
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 FatsFats +18.2%
Contains more CarbsCarbs +75.1%
Contains more ProteinProtein +373.2%
Contains more OtherOther +111.1%
~equal in Water ~55.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 more Mono. FatMonounsaturated fat +43.6%
Contains less Sat. FatSaturated fat -78.7%
Contains more Poly. FatPolyunsaturated fat +1250%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.