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Tomato sauce vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between tomato sauce and nattō

  • The amount of iron, manganese, copper, zinc, magnesium, phosphorus, calcium, vitamin K, fiber, and selenium in nattō is higher than in tomato sauce.
  • Nattō covers your daily iron needs 96% more than tomato sauce.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Tomato sauce, canned, no salt added and Natto.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 +666.7%
Contains more CalciumCalcium +1450%
Contains more PotassiumPotassium +145.5%
Contains more IronIron +795.8%
Contains more CopperCopper +480%
Contains more ZincZinc +1277.3%
Contains more PhosphorusPhosphorus +544.4%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +1252.2%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Nattō
6
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 +14300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more Vitamin KVitamin K +725%
Contains more CholineCholine +475.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
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 +65.9%
Contains more ProteinProtein +1516.7%
Contains more FatsFats +3566.7%
Contains more CarbsCarbs +138.8%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
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 -97.4%
Contains more Mono. FatMonounsaturated fat +5422.7%
Contains more Poly. FatPolyunsaturated fat +5032.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato sauce Nattō
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato sauce Nattō DV% diff.
Iron 0.96mg 8.6mg 96%
Manganese 0.113mg 1.528mg 62%
Copper 0.115mg 0.667mg 61%
Polyunsaturated fat 0.121g 6.21g 41%
Protein 1.2g 19.4g 36%
Zinc 0.22mg 3.03mg 26%
Magnesium 15mg 115mg 24%
Phosphorus 27mg 174mg 21%
Calcium 14mg 217mg 20%
Vitamin K 2.8µg 23.1µg 17%
Fats 0.3g 11g 16%
Fiber 1.5g 5.4g 16%
Selenium 0.6µg 8.8µg 15%
Potassium 297mg 729mg 13%
Vitamin B1 0.024mg 0.16mg 11%
Vitamin B2 0.065mg 0.19mg 10%
Vitamin E 1.44mg 0.01mg 10%
Choline 9.9mg 57mg 9%
Calories 24kcal 211kcal 9%
Vitamin C 7mg 13mg 7%
Saturated fat 0.041g 1.591g 7%
Monounsaturated fat 0.044g 2.43g 6%
Vitamin B3 0.991mg 0mg 6%
Carbs 5.31g 12.68g 2%
Vitamin A 22µg 0µg 2%
Vitamin B6 0.098mg 0.13mg 2%
Vitamin B5 0.309mg 0.215mg 2%
Fructose 1.67g 2%
Net carbs 3.81g 7.28g N/A
Sugar 3.56g 4.89g N/A
Sodium 11mg 7mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.009mg 0.223mg 0%
Threonine 0.037mg 0.813mg 0%
Isoleucine 0.025mg 0.931mg 0%
Leucine 0.034mg 1.509mg 0%
Lysine 0.037mg 1.145mg 0%
Methionine 0.008mg 0.208mg 0%
Phenylalanine 0.036mg 0.941mg 0%
Valine 0.025mg 1.018mg 0%
Histidine 0.02mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Tomato sauce
20%
Nattō
Minerals Daily Need Coverage Score
15%
Tomato sauce
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 1.33g)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 1.55g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 25)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.