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Vanilla extract vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between vanilla extract and nattō

  • The amount of iron, copper, manganese, zinc, magnesium, phosphorus, fiber, calcium, vitamin K, and potassium in nattō is higher than in vanilla extract.
  • Nattō covers your daily need for iron, 106% more than vanilla extract.

These are the specific foods used in this comparison Vanilla extract and Natto.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 +1872.7%
Contains more PotassiumPotassium +392.6%
Contains more IronIron +7066.7%
Contains more CopperCopper +826.4%
Contains more ZincZinc +2654.5%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +564.3%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Nattō
9
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 B3Vitamin B3 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1354.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +514.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
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 OtherOther +1723.7%
Contains more ProteinProtein +32233.3%
Contains more FatsFats +18233.3%
~equal in Carbs ~12.68g
~equal in Water ~55.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -99.4%
Contains more Mono. FatMonounsaturated fat +24200%
Contains more Poly. FatPolyunsaturated fat +155150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Nattō DV% diff.
Iron 0.12mg 8.6mg 106%
Copper 0.072mg 0.667mg 66%
Manganese 0.23mg 1.528mg 56%
Polyunsaturated fat 0.004g 6.21g 41%
Protein 0.06g 19.4g 39%
Zinc 0.11mg 3.03mg 27%
Magnesium 12mg 115mg 25%
Phosphorus 6mg 174mg 24%
Fiber 0g 5.4g 22%
Calcium 11mg 217mg 21%
Vitamin K 0µg 23.1µg 19%
Potassium 148mg 729mg 17%
Fats 0.06g 11g 17%
Selenium 0µg 8.8µg 16%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.011mg 0.16mg 12%
Choline 57mg 10%
Vitamin B6 0.026mg 0.13mg 8%
Saturated fat 0.01g 1.591g 7%
Vitamin B2 0.095mg 0.19mg 7%
Monounsaturated fat 0.01g 2.43g 6%
Calories 288kcal 211kcal 4%
Vitamin B5 0.035mg 0.215mg 4%
Vitamin B3 0.425mg 0mg 3%
Folate 0µg 8µg 2%
Carbs 12.65g 12.68g 0%
Net carbs 12.65g 7.28g N/A
Sugar 12.65g 4.89g N/A
Sodium 9mg 7mg 0%
Vitamin E 0mg 0.01mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vanilla extract 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
3%
Vanilla extract
20%
Nattō
Minerals Daily Need Coverage Score
9%
Vanilla extract
116%
Nattō

Comparison summary

Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 1.581g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 7.76g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $3.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.