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Veggie burger vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and nattō

  • Veggie burgers have more vitamin B1, vitamin B12, folate, selenium, and vitamin B3; however, nattō is richer in iron, copper, manganese, and zinc.
  • Veggie burgers cover your daily vitamin B1 needs 208% more than nattō.
  • Nattō contains less sodium.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Natto.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Nattō
8
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 PhosphorusPhosphorus +18.4%
Contains more SeleniumSelenium +156.8%
Contains more MagnesiumMagnesium +105.4%
Contains more CalciumCalcium +59.6%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +256.8%
Contains more CopperCopper +233.5%
Contains more ZincZinc +140.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +60.7%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +1556.9%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +133.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1450%
Contains more Vitamin CVitamin C +188.9%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +193.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
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 CarbsCarbs +12.5%
Contains more WaterWater +11.3%
Contains more OtherOther +32.6%
Contains more ProteinProtein +23.6%
Contains more FatsFats +74.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 -9.5%
Contains more Mono. FatMonounsaturated fat +36.7%
Contains more Poly. FatPolyunsaturated fat +207%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veggie burger Nattō DV% diff.
Vitamin B1 2.651mg 0.16mg 208%
Vitamin B12 2.01µg 0µg 84%
Iron 2.41mg 8.6mg 77%
Copper 0.2mg 0.667mg 52%
Folate 124µg 8µg 29%
Polyunsaturated fat 2.023g 6.21g 28%
Selenium 22.6µg 8.8µg 25%
Manganese 0.951mg 1.528mg 25%
Sodium 569mg 7mg 24%
Vitamin B3 3.753mg 0mg 23%
Zinc 1.26mg 3.03mg 16%
Vitamin K 4.2µg 23.1µg 16%
Magnesium 56mg 115mg 14%
Vitamin B6 0.303mg 0.13mg 13%
Potassium 333mg 729mg 12%
Vitamin C 4.5mg 13mg 9%
Calcium 136mg 217mg 8%
Protein 15.7g 19.4g 7%
Choline 19.4mg 57mg 7%
Fats 6.3g 11g 7%
Phosphorus 206mg 174mg 5%
Vitamin B2 0.244mg 0.19mg 4%
Monounsaturated fat 1.778g 2.43g 2%
Calories 177kcal 211kcal 2%
Starch 5.78g 2%
Fiber 4.9g 5.4g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.01mg 1%
Vitamin B5 0.289mg 0.215mg 1%
Saturated fat 1.44g 1.591g 1%
Carbs 14.27g 12.68g 1%
Net carbs 9.37g 7.28g N/A
Sugar 1.07g 4.89g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.223mg 0%
Threonine 0.605mg 0.813mg 0%
Isoleucine 0.78mg 0.931mg 0%
Leucine 1.399mg 1.509mg 0%
Lysine 1.004mg 1.145mg 0%
Methionine 0.291mg 0.208mg 0%
Phenylalanine 0.885mg 0.941mg 0%
Valine 0.89mg 1.018mg 0%
Histidine 0.465mg 0.512mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger 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
97%
Veggie burger
20%
Nattō
Minerals Daily Need Coverage Score
71%
Veggie burger
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 3.82g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.151g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.1)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 562mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.