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  6. Porridge vs. Nattō

Porridge vs. Nattō — In-Depth Nutrition Comparison

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What are the main differences between porridge and nattō?

  • Porridge has less copper, manganese, iron, zinc, magnesium, phosphorus, potassium, fiber, vitamin K, and vitamin C than nattō.
  • Nattō's daily need coverage for copper is 70% higher.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Natto types in this comparison.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +2200%
Contains more CalciumCalcium +149.4%
Contains more PotassiumPotassium +4456.3%
Contains more IronIron +129.9%
Contains more CopperCopper +1567.5%
Contains more ZincZinc +2230.8%
Contains more PhosphorusPhosphorus +1060%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%

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% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
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 +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +23000%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Nattō DV% diff.
Copper 0.04mg 0.667mg 70%
Manganese 0mg 1.528mg 66%
Iron 3.74mg 8.6mg 61%
Polyunsaturated fat 0.114g 6.21g 41%
Protein 1.44g 19.4g 36%
Magnesium 5mg 115mg 26%
Zinc 0.13mg 3.03mg 26%
Phosphorus 15mg 174mg 23%
Potassium 16mg 729mg 21%
Fiber 0.5g 5.4g 20%
Vitamin K 0.1µg 23.1µg 19%
Fats 0.21g 11g 17%
Vitamin C 0mg 13mg 14%
Calcium 87mg 217mg 13%
Vitamin B2 0.025mg 0.19mg 13%
Selenium 2.8µg 8.8µg 11%
Choline 57mg 10%
Vitamin B1 0.055mg 0.16mg 9%
Vitamin B6 0.013mg 0.13mg 9%
Calories 50kcal 211kcal 8%
Saturated fat 0.033g 1.591g 7%
Monounsaturated fat 0.028g 2.43g 6%
Vitamin B3 0.52mg 0mg 3%
Vitamin B5 0.071mg 0.215mg 3%
Carbs 10.52g 12.68g 1%
Folate 12µg 8µg 1%
Protein per 100 calories 2.9g 9.2g N/A
Calories per 10 g protein 347kcal 109kcal N/A
Weight per 100 calories 200g 47g N/A
Unsaturated / Saturated Fat ratio 4.3 5.4 N/A
Net carbs 10.02g 7.28g N/A
Sugar 0.03g 4.89g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.02mg 0.01mg 0%
Tryptophan 0.02mg 0.223mg 0%
Threonine 0.045mg 0.813mg 0%
Isoleucine 0.063mg 0.931mg 0%
Leucine 0.11mg 1.509mg 0%
Lysine 0.037mg 1.145mg 0%
Methionine 0.027mg 0.208mg 0%
Phenylalanine 0.078mg 0.941mg 0%
Valine 0.07mg 1.018mg 0%
Histidine 0.033mg 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Nattō
Nattō
4
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 WaterWater +59.2%
Contains more ProteinProtein +1247.2%
Contains more FatsFats +5138.1%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +763.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +8578.6%
Contains more Poly. FatPolyunsaturated fat +5347.4%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.