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  6. White bread vs. Nattō

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.
  • White bread has a higher glycemic index than nattō.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Natto.

Infographic

White bread vs Nattō infographic
Infographic link

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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Nattō
Nattō
9
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 SeleniumSelenium +150%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +50.7%
Contains more PotassiumPotassium +478.6%
Contains more IronIron +138.2%
Contains more CopperCopper +560.4%
Contains more ZincZinc +309.5%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Nattō
Nattō
4
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 EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +233.1%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more FolateFolate +1287.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more Vitamin KVitamin K +11450%
Contains more CholineCholine +290.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Nattō DV% diff.
Copper 0.101mg 0.667mg 63%
Iron 3.61mg 8.6mg 62%
Manganese 0.536mg 1.528mg 43%
Vitamin B1 0.533mg 0.16mg 31%
Polyunsaturated fat 1.602g 6.21g 31%
Vitamin B3 4.78mg 0mg 30%
Folate 111µg 8µg 26%
Selenium 22µg 8.8µg 24%
Magnesium 23mg 115mg 22%
Zinc 0.74mg 3.03mg 21%
Protein 8.85g 19.4g 21%
Sodium 490mg 7mg 21%
Vitamin K 0.2µg 23.1µg 19%
Potassium 126mg 729mg 18%
Starch 37.17g 15%
Vitamin C 0mg 13mg 14%
Carbs 49.42g 12.68g 12%
Fats 3.33g 11g 12%
Fiber 2.7g 5.4g 11%
Phosphorus 98mg 174mg 11%
Choline 14.6mg 57mg 8%
Calcium 144mg 217mg 7%
Vitamin B5 0.536mg 0.215mg 6%
Monounsaturated fat 0.599g 2.43g 5%
Vitamin B2 0.243mg 0.19mg 4%
Saturated fat 0.698g 1.591g 4%
Fructose 2.43g 3%
Calories 266kcal 211kcal 3%
Vitamin B6 0.087mg 0.13mg 3%
Vitamin E 0.22mg 0.01mg 1%
Net carbs 46.72g 7.28g N/A
Sugar 5.67g 4.89g N/A
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Nattō
Nattō
3
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 +289.7%
Contains more ProteinProtein +119.2%
Contains more FatsFats +230.3%
Contains more WaterWater +51.1%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -56.1%
Contains more Mono. FatMonounsaturated fat +305.7%
Contains more Poly. FatPolyunsaturated fat +287.6%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.