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  6. Nattō vs. Chocolate

Nattō vs. Chocolate — In-Depth Nutrition Comparison

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A recap on the differences between nattō and chocolate

  • Nattō has more calcium, vitamin K, vitamin B1, vitamin B2, selenium, and zinc; however, chocolate is higher in copper, vitamin B12, and magnesium.
  • Chocolate covers your daily saturated fat needs 85% more than nattō.
  • Chocolate contains 6 times less vitamin B1 than nattō. Nattō contains 0.16mg of vitamin B1, while chocolate contains 0.025mg.
  • Nattō has less saturated fat.
  • The glycemic index of nattō is higher.

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

Infographic

Nattō vs Chocolate 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.
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%
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%
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%
Contains more MagnesiumMagnesium +27%
Contains more CopperCopper +54.1%
Contains more PhosphorusPhosphorus +18.4%
~equal in Iron ~8.02mg
~equal in Manganese ~1.419mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
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%
Contains more FolateFolate +∞%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Nattō Chocolate DV% diff.
Saturated fat 1.591g 18.519g 77%
Copper 0.667mg 1.028mg 40%
Polyunsaturated fat 6.21g 1.092g 34%
Fats 11g 31.28g 31%
Protein 19.4g 4.88g 29%
Monounsaturated fat 2.43g 9.54g 18%
Calories 211kcal 546kcal 17%
Carbs 12.68g 61.17g 16%
Calcium 217mg 56mg 16%
Vitamin C 13mg 14%
Vitamin K 23.1µg 8.1µg 13%
Selenium 8.8µg 3µg 11%
Vitamin B1 0.16mg 0.025mg 11%
Vitamin B2 0.19mg 0.05mg 11%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Choline 57mg 10%
Zinc 3.03mg 2.01mg 9%
Magnesium 115mg 146mg 7%
Iron 8.6mg 8.02mg 7%
Vitamin B6 0.13mg 0.042mg 7%
Fiber 5.4g 7g 6%
Potassium 729mg 559mg 5%
Phosphorus 174mg 206mg 5%
Manganese 1.528mg 1.419mg 5%
Vitamin B3 0mg 0.725mg 5%
Vitamin E 0.01mg 0.54mg 4%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.215mg 0.297mg 2%
Folate 8µg 2%
Sodium 7mg 24mg 1%
Protein per 100 calories 9.2g 0.89g N/A
Calories per 10 g protein 109kcal 1119kcal N/A
Weight per 100 calories 47g 18g N/A
Unsaturated / Saturated Fat ratio 5.4 0.57 N/A
Net carbs 7.28g 54.17g N/A
Sugar 4.89g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.112g 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 0g 0.001g 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
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +297.5%
Contains more WaterWater +5572.2%
Contains more OtherOther +11.8%
Contains more FatsFats +184.4%
Contains more CarbsCarbs +382.4%

Fat Type Comparison

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

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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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.