Wafer vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between wafer and nattō
- Wafer has more vitamin B3; however, nattō is richer in iron, manganese, copper, calcium, zinc, vitamin K, potassium, and magnesium.
- Nattō covers your daily iron needs 57% more than wafer.
- Nattō contains less sodium.
Specific food types used in this comparison are Cookies, chocolate wafers and Natto.
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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.
| Contains more MagnesiumMagnesium | +117% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +247.1% |
| Contains more IronIron | +114.5% |
| Contains more CopperCopper | +44.1% |
| Contains more ZincZinc | +178% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +119.5% |
| Contains more SeleniumSelenium | +54.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +7100% |
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +77.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +487.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +154.9% |
| Contains more Vitamin KVitamin K | +862.5% |
| Contains more CholineCholine | +298.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 8.6mg | 57% |
| Manganese | 0.696mg | 1.528mg | 36% |
| Protein | 6.6g | 19.4g | 26% |
| Sodium | 580mg | 7mg | 25% |
| Copper | 0.463mg | 0.667mg | 23% |
| Carbs | 72.7g | 12.68g | 20% |
| Calcium | 31mg | 217mg | 19% |
| Zinc | 1.09mg | 3.03mg | 18% |
| Vitamin B3 | 2.858mg | 0mg | 18% |
| Vitamin K | 2.4µg | 23.1µg | 17% |
| Potassium | 210mg | 729mg | 15% |
| Magnesium | 53mg | 115mg | 15% |
| Vitamin C | 0mg | 13mg | 14% |
| Polyunsaturated fat | 4.153g | 6.21g | 14% |
| Saturated fat | 4.241g | 1.591g | 12% |
| Calories | 433kcal | 211kcal | 11% |
| Folate | 47µg | 8µg | 10% |
| Choline | 14.3mg | 57mg | 8% |
| Fiber | 3.4g | 5.4g | 8% |
| Monounsaturated fat | 4.865g | 2.43g | 6% |
| Vitamin B6 | 0.051mg | 0.13mg | 6% |
| Vitamin B2 | 0.266mg | 0.19mg | 6% |
| Phosphorus | 132mg | 174mg | 6% |
| Selenium | 5.7µg | 8.8µg | 6% |
| Vitamin E | 0.72mg | 0.01mg | 5% |
| Fats | 14.2g | 11g | 5% |
| Vitamin B1 | 0.203mg | 0.16mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B5 | 0.381mg | 0.215mg | 3% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 7.28g | N/A |
| Sugar | 37.43g | 4.89g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.223mg | 0% |
| Threonine | 0.22mg | 0.813mg | 0% |
| Isoleucine | 0.261mg | 0.931mg | 0% |
| Leucine | 0.447mg | 1.509mg | 0% |
| Lysine | 0.281mg | 1.145mg | 0% |
| Methionine | 0.105mg | 0.208mg | 0% |
| Phenylalanine | 0.308mg | 0.941mg | 0% |
| Valine | 0.323mg | 1.018mg | 0% |
| Histidine | 0.128mg | 0.512mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +29.1% |
| Contains more CarbsCarbs | +473.3% |
| Contains more ProteinProtein | +193.9% |
| Contains more WaterWater | +1122.7% |
~equal in
Other
~1.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100.2% |
| Contains less Sat. FatSaturated fat | -62.5% |
| Contains more Poly. FatPolyunsaturated fat | +49.5% |
