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  6. Watercress vs. Nattō

Watercress vs. Nattō — In-Depth Nutrition Comparison

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The main differences between watercress and nattō

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, nattō has more iron, copper, manganese, zinc, magnesium, fiber, and phosphorus.
  • Daily need coverage for vitamin K for watercress is 189% higher.
  • Nattō has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Natto.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Nattō
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 +447.6%
Contains more CalciumCalcium +80.8%
Contains more PotassiumPotassium +120.9%
Contains more IronIron +4200%
Contains more CopperCopper +766.2%
Contains more ZincZinc +2654.5%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +526.2%
Contains more SeleniumSelenium +877.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Nattō
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 CVitamin C +230.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin KVitamin K +982.3%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more CholineCholine +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Nattō DV% diff.
Vitamin K 250µg 23.1µg 189%
Iron 0.2mg 8.6mg 105%
Copper 0.077mg 0.667mg 66%
Manganese 0.244mg 1.528mg 56%
Polyunsaturated fat 0.035g 6.21g 41%
Protein 2.3g 19.4g 34%
Vitamin C 43mg 13mg 33%
Zinc 0.11mg 3.03mg 27%
Magnesium 21mg 115mg 22%
Fiber 0.5g 5.4g 20%
Vitamin A 160µg 0µg 18%
Fats 0.1g 11g 17%
Phosphorus 60mg 174mg 16%
Selenium 0.9µg 8.8µg 14%
Potassium 330mg 729mg 12%
Calories 11kcal 211kcal 10%
Calcium 120mg 217mg 10%
Choline 9mg 57mg 9%
Vitamin E 1mg 0.01mg 7%
Saturated fat 0.027g 1.591g 7%
Monounsaturated fat 0.008g 2.43g 6%
Vitamin B1 0.09mg 0.16mg 6%
Vitamin B2 0.12mg 0.19mg 5%
Carbs 1.29g 12.68g 4%
Vitamin B5 0.31mg 0.215mg 2%
Vitamin B3 0.2mg 0mg 1%
Sodium 41mg 7mg 1%
Net carbs 0.79g 7.28g N/A
Sugar 0.2g 4.89g N/A
Vitamin B6 0.129mg 0.13mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.03mg 0.223mg 0%
Threonine 0.133mg 0.813mg 0%
Isoleucine 0.093mg 0.931mg 0%
Leucine 0.166mg 1.509mg 0%
Lysine 0.134mg 1.145mg 0%
Methionine 0.02mg 0.208mg 0%
Phenylalanine 0.114mg 0.941mg 0%
Valine 0.137mg 1.018mg 0%
Histidine 0.04mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Nattō
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 WaterWater +72.9%
Contains more ProteinProtein +743.5%
Contains more FatsFats +10900%
Contains more CarbsCarbs +882.9%
Contains more OtherOther +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Nattō
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 -98.3%
Contains more Mono. FatMonounsaturated fat +30275%
Contains more Poly. FatPolyunsaturated fat +17642.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.