White Bread vs. Nattō — In-Depth Nutrition Comparison
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Important differences between White Bread and Nattō
- White Bread has more Vitamin B1, Vitamin B3, Folate, and Selenium, however, Nattō has more Copper, Iron, Manganese, Magnesium, and Zinc.
- Nattō's daily need coverage for Copper is 63% more.
- Nattō is lower in Sodium.
The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Natto.
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.
Contains
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Selenium
+150%
Contains
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Calcium
+50.7%
Contains
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Iron
+138.2%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+77.6%
Contains
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Potassium
+478.6%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+309.5%
Contains
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Copper
+560.4%
Contains
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Manganese
+185.1%
Contains
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Selenium
+150%
Contains
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Calcium
+50.7%
Contains
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Iron
+138.2%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+77.6%
Contains
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Potassium
+478.6%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+309.5%
Contains
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Copper
+560.4%
Contains
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Manganese
+185.1%
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
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Vitamin A
+∞%
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Vitamin E
+2100%
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Vitamin B1
+233.1%
Contains
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Vitamin B2
+27.9%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+149.3%
Contains
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Folate
+1287.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+49.4%
Contains
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Vitamin K
+11450%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2100%
Contains
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Vitamin B1
+233.1%
Contains
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Vitamin B2
+27.9%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+149.3%
Contains
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Folate
+1287.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+49.4%
Contains
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Vitamin K
+11450%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+289.7%
Contains
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Protein
+119.2%
Contains
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Fats
+230.3%
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Water
+51.1%
Equal in Other - 1.9
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Contains
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Carbs
+289.7%
Contains
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Protein
+119.2%
Contains
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Fats
+230.3%
Contains
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Water
+51.1%
Equal in Other - 1.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.1%
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Monounsaturated Fat
+305.7%
Contains
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Polyunsaturated fat
+287.6%
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Saturated Fat:
1.591 g
Monounsaturated Fat:
2.43 g
Polyunsaturated fat:
6.21 g
Contains
less
Saturated Fat
-56.1%
Contains
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Monounsaturated Fat
+305.7%
Contains
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Polyunsaturated fat
+287.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 46.72g | 7.28g |
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| Protein | 8.85g | 19.4g |
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| Fats | 3.33g | 11g |
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| Carbs | 49.42g | 12.68g |
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| Calories | 266kcal | 211kcal |
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| Starch | 37.17g |
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| Fructose | 2.43g |
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| Sugar | 5.67g | 4.89g |
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| Fiber | 2.7g | 5.4g |
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| Calcium | 144mg | 217mg |
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| Iron | 3.61mg | 8.6mg |
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| Magnesium | 23mg | 115mg |
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| Phosphorus | 98mg | 174mg |
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| Potassium | 126mg | 729mg |
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| Sodium | 490mg | 7mg |
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| Zinc | 0.74mg | 3.03mg |
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| Copper | 0.101mg | 0.667mg |
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| Manganese | 0.536mg | 1.528mg |
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| Selenium | 22µg | 8.8µg |
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| Vitamin A | 1IU | 0IU |
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| Vitamin E | 0.22mg | 0.01mg |
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| Vitamin C | 0mg | 13mg |
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| Vitamin B1 | 0.533mg | 0.16mg |
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| Vitamin B2 | 0.243mg | 0.19mg |
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| Vitamin B3 | 4.78mg | 0mg |
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| Vitamin B5 | 0.536mg | 0.215mg |
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| Vitamin B6 | 0.087mg | 0.13mg |
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| Folate | 111µg | 8µg |
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| Vitamin K | 0.2µg | 23.1µg |
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| Tryptophan | 0.223mg |
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| Threonine | 0.813mg |
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| Isoleucine | 0.931mg |
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| Leucine | 1.509mg |
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| Lysine | 1.145mg |
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| Methionine | 0.208mg |
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| Phenylalanine | 0.941mg |
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| Valine | 1.018mg |
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| Histidine | 0.512mg |
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| Trans Fat | 0.027g | 0g |
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| Saturated Fat | 0.698g | 1.591g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.599g | 2.43g |
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| Polyunsaturated fat | 1.602g | 6.21g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-3 - ALA | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
20%
Minerals Daily Need Coverage Score
56%
116%
Comparison summary
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 0.893g)
Which food is cheaper?
White Bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 483mg)
Which food is lower in glycemic index?
Nattō is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)