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  6. Spinach raw vs. Nattō

Spinach raw vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between spinach raw and nattō

  • Spinach raw has more vitamin K, vitamin A, folate, and vitamin C; however, nattō is richer in iron, copper, manganese, zinc, phosphorus, and selenium.
  • Spinach raw covers your daily vitamin K needs 383% more than nattō.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Natto.

Infographic

Spinach raw vs Nattō infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +45.6%
Contains more CalciumCalcium +119.2%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +217.3%
Contains more CopperCopper +413.1%
Contains more ZincZinc +471.7%
Contains more PhosphorusPhosphorus +255.1%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +70.3%
Contains more SeleniumSelenium +780%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Nattō
Nattō
3
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 +116.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20200%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +1990.5%
Contains more FolateFolate +2325%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin B5Vitamin B5 +230.8%
Contains more CholineCholine +195.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Nattō DV% diff.
Vitamin K 482.9µg 23.1µg 383%
Iron 2.71mg 8.6mg 74%
Copper 0.13mg 0.667mg 60%
Vitamin A 469µg 0µg 52%
Folate 194µg 8µg 47%
Polyunsaturated fat 0.165g 6.21g 40%
Protein 2.86g 19.4g 33%
Manganese 0.897mg 1.528mg 27%
Zinc 0.53mg 3.03mg 23%
Phosphorus 49mg 174mg 18%
Vitamin C 28.1mg 13mg 17%
Fats 0.39g 11g 16%
Selenium 1µg 8.8µg 14%
Fiber 2.2g 5.4g 13%
Vitamin E 2.03mg 0.01mg 13%
Calcium 99mg 217mg 12%
Magnesium 79mg 115mg 9%
Calories 23kcal 211kcal 9%
Choline 19.3mg 57mg 7%
Saturated fat 0.063g 1.591g 7%
Vitamin B1 0.078mg 0.16mg 7%
Monounsaturated fat 0.01g 2.43g 6%
Vitamin B3 0.724mg 0mg 5%
Vitamin B6 0.195mg 0.13mg 5%
Potassium 558mg 729mg 5%
Vitamin B5 0.065mg 0.215mg 3%
Sodium 79mg 7mg 3%
Carbs 3.63g 12.68g 3%
Net carbs 1.43g 7.28g N/A
Sugar 0.42g 4.89g N/A
Vitamin B2 0.189mg 0.19mg 0%
Tryptophan 0.039mg 0.223mg 0%
Threonine 0.122mg 0.813mg 0%
Isoleucine 0.147mg 0.931mg 0%
Leucine 0.223mg 1.509mg 0%
Lysine 0.174mg 1.145mg 0%
Methionine 0.053mg 0.208mg 0%
Phenylalanine 0.129mg 0.941mg 0%
Valine 0.161mg 1.018mg 0%
Histidine 0.064mg 0.512mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Nattō
Nattō
4
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 +66.1%
Contains more ProteinProtein +578.3%
Contains more FatsFats +2720.5%
Contains more CarbsCarbs +249.3%
Contains more OtherOther +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -96%
Contains more Mono. FatMonounsaturated fat +24200%
Contains more Poly. FatPolyunsaturated fat +3663.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.