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  6. Amaranth vs. Nattō

Amaranth vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and nattō

  • Amaranth has less iron, copper, manganese, zinc, potassium, calcium, fiber, vitamin B2, vitamin B1, and magnesium.
  • Nattō covers your daily iron needs 81% more than amaranth.
  • The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Natto.

Infographic

Amaranth 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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +361.7%
Contains more PotassiumPotassium +440%
Contains more IronIron +309.5%
Contains more CopperCopper +347.7%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +78.9%
Contains more SeleniumSelenium +60%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Nattō
Nattō
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +175%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +763.6%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Nattō DV% diff.
Iron 2.1mg 8.6mg 81%
Copper 0.149mg 0.667mg 58%
Polyunsaturated fat 6.21g 41%
Protein 3.8g 19.4g 31%
Manganese 0.854mg 1.528mg 29%
Zinc 0.86mg 3.03mg 20%
Vitamin K 23.1µg 19%
Calcium 47mg 217mg 17%
Potassium 135mg 729mg 17%
Fats 1.58g 11g 14%
Vitamin C 13mg 14%
Fiber 2.1g 5.4g 13%
Vitamin B2 0.022mg 0.19mg 13%
Magnesium 65mg 115mg 12%
Vitamin B1 0.015mg 0.16mg 12%
Choline 57mg 10%
Starch 16.23g 7%
Saturated fat 1.591g 7%
Selenium 5.5µg 8.8µg 6%
Monounsaturated fat 2.43g 6%
Calories 102kcal 211kcal 5%
Phosphorus 148mg 174mg 4%
Vitamin B5 0.215mg 4%
Folate 22µg 8µg 4%
Carbs 18.69g 12.68g 2%
Vitamin E 0.19mg 0.01mg 1%
Vitamin B3 0.235mg 0mg 1%
Vitamin B6 0.113mg 0.13mg 1%
Protein per 100 calories 3.7g 9.2g N/A
Calories per 10 g protein 268kcal 109kcal N/A
Weight per 100 calories 98g 47g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 16.59g 7.28g N/A
Sugar 4.89g N/A
Sodium 6mg 7mg 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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 +47.4%
Contains more WaterWater +36.6%
Contains more ProteinProtein +410.5%
Contains more FatsFats +596.2%
Contains more OtherOther +146.8%

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.