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  6. Sweet roll vs. Nattō

Sweet roll vs. Nattō — In-Depth Nutrition Comparison

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How are sweet roll and nattō different?

  • Sweet roll is higher in folate and selenium; however, nattō is richer in iron, copper, manganese, magnesium, zinc, potassium, and vitamin K.
  • Daily need coverage for iron for nattō is 88% higher.
  • Sweet roll has a lower glycemic index (40) than nattō (56).

Sweet rolls, cinnamon, commercially prepared with raisins and Natto are the varieties used in this article.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Nattō
Nattō
9
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 SeleniumSelenium +93.2%
Contains more MagnesiumMagnesium +576.5%
Contains more CalciumCalcium +201.4%
Contains more PotassiumPotassium +556.8%
Contains more IronIron +437.5%
Contains more CopperCopper +658%
Contains more ZincZinc +413.6%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +409.3%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Nattō
Nattō
4
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 +19800%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin KVitamin K +425%
Contains more CholineCholine +38%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Nattō DV% diff.
Iron 1.6mg 8.6mg 88%
Copper 0.088mg 0.667mg 64%
Manganese 0.3mg 1.528mg 53%
Protein 6.2g 19.4g 26%
Magnesium 17mg 115mg 23%
Zinc 0.59mg 3.03mg 22%
Cholesterol 66mg 0mg 22%
Potassium 111mg 729mg 18%
Vitamin K 4.4µg 23.1µg 16%
Folate 72µg 8µg 16%
Vitamin B3 2.384mg 0mg 15%
Selenium 17µg 8.8µg 15%
Calcium 72mg 217mg 15%
Phosphorus 76mg 174mg 14%
Vitamin B1 0.324mg 0.16mg 14%
Carbs 50.9g 12.68g 13%
Sodium 304mg 7mg 13%
Vitamin E 1.99mg 0.01mg 13%
Fiber 2.4g 5.4g 12%
Vitamin C 2mg 13mg 12%
Polyunsaturated fat 7.473g 6.21g 8%
Calories 372kcal 211kcal 8%
Fats 16.4g 11g 8%
Saturated fat 3.079g 1.591g 7%
Vitamin A 62µg 0µg 7%
Monounsaturated fat 4.797g 2.43g 6%
Vitamin B2 0.265mg 0.19mg 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B5 0.406mg 0.215mg 4%
Choline 41.3mg 57mg 3%
Vitamin B6 0.107mg 0.13mg 2%
Net carbs 48.5g 7.28g N/A
Sugar 31.73g 4.89g N/A
Tryptophan 0.074mg 0.223mg 0%
Threonine 0.211mg 0.813mg 0%
Isoleucine 0.259mg 0.931mg 0%
Leucine 0.458mg 1.509mg 0%
Lysine 0.243mg 1.145mg 0%
Methionine 0.117mg 0.208mg 0%
Phenylalanine 0.3mg 0.941mg 0%
Valine 0.291mg 1.018mg 0%
Histidine 0.145mg 0.512mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 FatsFats +49.1%
Contains more CarbsCarbs +301.4%
Contains more ProteinProtein +212.9%
Contains more WaterWater +121.9%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Nattō
Nattō
1
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 +97.4%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains less Sat. FatSaturated fat -48.3%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.