Yogurt vs. Nattō — In-Depth Nutrition Comparison
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How are yogurt and nattō different?
- Yogurt is higher in vitamin B12; however, nattō is richer in iron, copper, manganese, magnesium, zinc, fiber, vitamin K, potassium, and vitamin C.
- Daily need coverage for iron for nattō is 107% higher.
- Yogurt has a lower glycemic index (19) than nattō (56).
Yogurt, Greek, plain, nonfat and Natto are the varieties used in this article.
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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 | +945.5% |
| Contains more CalciumCalcium | +97.3% |
| Contains more PotassiumPotassium | +417% |
| Contains more IronIron | +12185.7% |
| Contains more CopperCopper | +3823.5% |
| Contains more ZincZinc | +482.7% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +16877.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.3% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +595.7% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
| Contains more CholineCholine | +277.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 8.6mg | 107% |
| Copper | 0.017mg | 0.667mg | 72% |
| Manganese | 0.009mg | 1.528mg | 66% |
| Polyunsaturated fat | 0.012g | 6.21g | 41% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Magnesium | 11mg | 115mg | 25% |
| Zinc | 0.52mg | 3.03mg | 23% |
| Fiber | 0g | 5.4g | 22% |
| Vitamin K | 0µg | 23.1µg | 19% |
| Protein | 10.19g | 19.4g | 18% |
| Potassium | 141mg | 729mg | 17% |
| Fats | 0.39g | 11g | 16% |
| Vitamin C | 0mg | 13mg | 14% |
| Vitamin B1 | 0.023mg | 0.16mg | 11% |
| Calcium | 110mg | 217mg | 11% |
| Choline | 15.1mg | 57mg | 8% |
| Calories | 59kcal | 211kcal | 8% |
| Saturated fat | 0.117g | 1.591g | 7% |
| Vitamin B2 | 0.278mg | 0.19mg | 7% |
| Monounsaturated fat | 0.053g | 2.43g | 6% |
| Phosphorus | 135mg | 174mg | 6% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Carbs | 3.6g | 12.68g | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B5 | 0.331mg | 0.215mg | 2% |
| Selenium | 9.7µg | 8.8µg | 2% |
| Sodium | 36mg | 7mg | 1% |
| Vitamin B3 | 0.208mg | 0mg | 1% |
| Net carbs | 3.6g | 7.28g | N/A |
| Sugar | 3.24g | 4.89g | N/A |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +54.7% |
| Contains more ProteinProtein | +90.4% |
| Contains more FatsFats | +2720.5% |
| Contains more CarbsCarbs | +252.2% |
| Contains more OtherOther | +163.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +4484.9% |
| Contains more Poly. FatPolyunsaturated fat | +51650% |
