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  6. Falafel vs. Nattō

Falafel vs. Nattō — In-Depth Nutrition Comparison

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Differences between falafel and nattō

  • Falafel has more folate, while nattō has more iron, copper, manganese, calcium, selenium, zinc, vitamin C, and magnesium.
  • Nattō's daily need coverage for iron is 65% higher.
  • Nattō contains 42 times less sodium than falafel. Falafel contains 294mg of sodium, while nattō contains 7mg.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of nattō is 56.

The food types used in this comparison are Falafel, home-prepared and Natto.

Infographic

Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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 MagnesiumMagnesium +40.2%
Contains more CalciumCalcium +301.9%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +151.5%
Contains more CopperCopper +158.5%
Contains more ZincZinc +102%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +121.1%
Contains more SeleniumSelenium +780%
~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 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Nattō
Nattō
4
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 B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more FolateFolate +1062.5%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin B2Vitamin B2 +14.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Nattō DV% diff.
Iron 3.42mg 8.6mg 65%
Copper 0.258mg 0.667mg 45%
Manganese 0.691mg 1.528mg 36%
Fiber 5.4g 22%
Folate 93µg 8µg 21%
Vitamin K 23.1µg 19%
Monounsaturated fat 10.171g 2.43g 19%
Calcium 54mg 217mg 16%
Zinc 1.5mg 3.03mg 14%
Selenium 1µg 8.8µg 14%
Polyunsaturated fat 4.16g 6.21g 14%
Vitamin C 1.6mg 13mg 13%
Protein 13.31g 19.4g 12%
Sodium 294mg 7mg 12%
Fats 17.8g 11g 10%
Choline 57mg 10%
Magnesium 82mg 115mg 8%
Vitamin B3 1.044mg 0mg 7%
Calories 333kcal 211kcal 6%
Carbs 31.84g 12.68g 6%
Potassium 585mg 729mg 4%
Saturated fat 2.383g 1.591g 4%
Phosphorus 192mg 174mg 3%
Vitamin B2 0.166mg 0.19mg 2%
Vitamin B5 0.292mg 0.215mg 2%
Vitamin B1 0.146mg 0.16mg 1%
Protein per 100 calories 4g 9.2g N/A
Calories per 10 g protein 250kcal 109kcal N/A
Weight per 100 calories 30g 47g N/A
Unsaturated / Saturated Fat ratio 6 5.4 N/A
Net carbs 31.84g 7.28g N/A
Sugar 4.89g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.125mg 0.13mg 0%
Tryptophan 0.134mg 0.223mg 0%
Threonine 0.492mg 0.813mg 0%
Isoleucine 0.567mg 0.931mg 0%
Leucine 0.944mg 1.509mg 0%
Lysine 0.856mg 1.145mg 0%
Methionine 0.187mg 0.208mg 0%
Phenylalanine 0.707mg 0.941mg 0%
Valine 0.562mg 1.018mg 0%
Histidine 0.364mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Nattō
Nattō
2
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 +61.8%
Contains more CarbsCarbs +151.1%
Contains more OtherOther +27.9%
Contains more ProteinProtein +45.8%
Contains more WaterWater +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 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 +318.6%
Contains less Sat. FatSaturated fat -33.2%
Contains more Poly. FatPolyunsaturated fat +49.3%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.