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  6. Chocolate vs. Nattō

Chocolate vs. Nattō — In-Depth Nutrition Comparison

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A recap on the differences between chocolate and nattō

  • Chocolate has more copper, vitamin B12, and magnesium; however, nattō is higher in calcium, vitamin K, vitamin B1, vitamin B2, selenium, and zinc.
  • Chocolate covers your daily saturated fat needs 85% more than nattō.
  • Nattō has less saturated fat.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Natto.

Infographic

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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Nattō
Nattō
5
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 +27%
Contains more CopperCopper +54.1%
Contains more PhosphorusPhosphorus +18.4%
Contains more CalciumCalcium +287.5%
Contains more PotassiumPotassium +30.4%
Contains more ZincZinc +50.7%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +193.3%
~equal in Iron ~8.6mg
~equal in Manganese ~1.528mg

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% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +5300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +185.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Nattō DV% diff.
Saturated fat 18.519g 1.591g 77%
Copper 1.028mg 0.667mg 40%
Polyunsaturated fat 1.092g 6.21g 34%
Fats 31.28g 11g 31%
Protein 4.88g 19.4g 29%
Monounsaturated fat 9.54g 2.43g 18%
Calories 546kcal 211kcal 17%
Carbs 61.17g 12.68g 16%
Calcium 56mg 217mg 16%
Vitamin C 13mg 14%
Vitamin K 8.1µg 23.1µg 13%
Selenium 3µg 8.8µg 11%
Vitamin B1 0.025mg 0.16mg 11%
Vitamin B2 0.05mg 0.19mg 11%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Choline 57mg 10%
Zinc 2.01mg 3.03mg 9%
Magnesium 146mg 115mg 7%
Iron 8.02mg 8.6mg 7%
Vitamin B6 0.042mg 0.13mg 7%
Fiber 7g 5.4g 6%
Potassium 559mg 729mg 5%
Phosphorus 206mg 174mg 5%
Manganese 1.419mg 1.528mg 5%
Vitamin B3 0.725mg 0mg 5%
Vitamin E 0.54mg 0.01mg 4%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.215mg 2%
Folate 8µg 2%
Sodium 24mg 7mg 1%
Protein per 100 calories 0.89g 9.2g N/A
Calories per 10 g protein 1119kcal 109kcal N/A
Weight per 100 calories 18g 47g N/A
Unsaturated / Saturated Fat ratio 0.57 5.4 N/A
Net carbs 54.17g 7.28g N/A
Sugar 47.9g 4.89g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g 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 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +184.4%
Contains more CarbsCarbs +382.4%
Contains more ProteinProtein +297.5%
Contains more WaterWater +5572.2%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +292.6%
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +468.7%

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.