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  6. White chocolate vs. Nattō

White chocolate vs. Nattō — In-Depth Nutrition Comparison

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Significant differences between white chocolate and nattō

  • White chocolate has more vitamin B12; however, nattō is richer in iron, copper, manganese, magnesium, zinc, fiber, vitamin C, and potassium.
  • Nattō covers your daily iron needs 105% more than white chocolate.
  • Nattō contains less saturated fat.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Candies, white chocolate and Natto.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Nattō
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 MagnesiumMagnesium +858.3%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +3483.3%
Contains more CopperCopper +1011.7%
Contains more ZincZinc +309.5%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +19000%
Contains more SeleniumSelenium +95.6%
~equal in Calcium ~217mg
~equal in Phosphorus ~174mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Nattō
Nattō
6
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 +9500%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +182.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B1Vitamin B1 +154%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +153.8%
Contains more FolateFolate +14.3%
Contains more CholineCholine +93.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Nattō DV% diff.
Iron 0.24mg 8.6mg 105%
Saturated fat 19.412g 1.591g 81%
Copper 0.06mg 0.667mg 67%
Manganese 0.008mg 1.528mg 66%
Polyunsaturated fat 1.013g 6.21g 35%
Fats 32.09g 11g 32%
Protein 5.87g 19.4g 27%
Magnesium 12mg 115mg 25%
Vitamin B12 0.56µg 0µg 23%
Fiber 0.2g 5.4g 21%
Zinc 0.74mg 3.03mg 21%
Monounsaturated fat 9.097g 2.43g 17%
Calories 539kcal 211kcal 16%
Carbs 59.24g 12.68g 16%
Vitamin C 0.5mg 13mg 14%
Potassium 286mg 729mg 13%
Vitamin K 9.1µg 23.1µg 12%
Vitamin B5 0.608mg 0.215mg 8%
Selenium 4.5µg 8.8µg 8%
Vitamin B1 0.063mg 0.16mg 8%
Cholesterol 21mg 0mg 7%
Vitamin B2 0.282mg 0.19mg 7%
Vitamin B6 0.056mg 0.13mg 6%
Vitamin E 0.96mg 0.01mg 6%
Vitamin B3 0.745mg 0mg 5%
Choline 29.5mg 57mg 5%
Sodium 90mg 7mg 4%
Calcium 199mg 217mg 2%
Vitamin A 9µg 0µg 1%
Net carbs 59.04g 7.28g N/A
Sugar 59g 4.89g N/A
Phosphorus 176mg 174mg 0%
Folate 7µg 8µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +191.7%
Contains more CarbsCarbs +367.2%
Contains more ProteinProtein +230.5%
Contains more WaterWater +4132.3%
Contains more OtherOther +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Mono. FatMonounsaturated fat +274.4%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +513%

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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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.