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  6. Nattō vs. Wheat Bread

Nattō vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Nattō and Wheat Bread different?

  • Nattō is richer in Iron, Copper, Potassium, and Vitamin K, while Wheat Bread is higher in Selenium, Vitamin B3, Vitamin B1, Folate, and Vitamin B2.
  • Nattō covers your daily need of Iron 56% more than Wheat Bread.
  • Nattō contains 4 times more Vitamin K than Wheat Bread. Nattō contains 23.1µg of Vitamin K, while Wheat Bread contains 5.7µg.
  • Nattō is lower in Sodium.

Natto and Bread, wheat, toasted types were used in this article.

Infographic

Nattō vs Wheat Bread 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
8
:
2
Wheat Bread
Wheat Bread
Contains more Calcium +31.5%
Contains more Iron +110.3%
Contains more Magnesium +94.9%
Contains more Potassium +226.9%
Contains less Sodium -98.8%
Contains more Zinc +106.1%
Contains more Copper +236.9%
Contains more Manganese +11%
Contains more Selenium +279.5%
Equal in Phosphorus - 188
Equal in Manganese - 1.377
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +31.5%
Contains more Iron +110.3%
Contains more Magnesium +94.9%
Contains more Potassium +226.9%
Contains less Sodium -98.8%
Contains more Zinc +106.1%
Contains more Copper +236.9%
Contains more Manganese +11%
Contains more Selenium +279.5%
Equal in Phosphorus - 188
Equal in Manganese - 1.377

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
2
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin C +6400%
Contains more Vitamin K +305.3%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +17.7%
Contains more Folate +975%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +6400%
Contains more Vitamin K +305.3%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +17.7%
Contains more Folate +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +49.7%
Contains more Fats +157.6%
Contains more Water +127.1%
Contains more Carbs +339.8%
Contains more Other +45.8%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +49.7%
Contains more Fats +157.6%
Contains more Water +127.1%
Contains more Carbs +339.8%
Contains more Other +45.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +261%
Contains less Saturated Fat -37.8%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +261%
Contains less Saturated Fat -37.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Wheat Bread
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Wheat Bread Opinion
Net carbs 7.28g 51.07g Wheat Bread
Protein 19.4g 12.96g Nattō
Fats 11g 4.27g Nattō
Carbs 12.68g 55.77g Wheat Bread
Calories 211kcal 313kcal Wheat Bread
Sugar 4.89g 6.42g Nattō
Fiber 5.4g 4.7g Nattō
Calcium 217mg 165mg Nattō
Iron 8.6mg 4.09mg Nattō
Magnesium 115mg 59mg Nattō
Phosphorus 174mg 188mg Wheat Bread
Potassium 729mg 223mg Nattō
Sodium 7mg 601mg Nattō
Zinc 3.03mg 1.47mg Nattō
Copper 0.667mg 0.198mg Nattō
Manganese 1.528mg 1.377mg Nattō
Selenium 8.8µg 33.4µg Wheat Bread
Vitamin E 0.01mg 0.24mg Wheat Bread
Vitamin C 13mg 0.2mg Nattō
Vitamin B1 0.16mg 0.439mg Wheat Bread
Vitamin B2 0.19mg 0.382mg Wheat Bread
Vitamin B3 0mg 6.25mg Wheat Bread
Vitamin B5 0.215mg 0.456mg Wheat Bread
Vitamin B6 0.13mg 0.153mg Wheat Bread
Folate 8µg 86µg Wheat Bread
Vitamin K 23.1µg 5.7µg Nattō
Tryptophan 0.223mg 0.092mg Nattō
Threonine 0.813mg 0.299mg Nattō
Isoleucine 0.931mg 0.258mg Nattō
Leucine 1.509mg 0.461mg Nattō
Lysine 1.145mg 0.215mg Nattō
Methionine 0.208mg 0.105mg Nattō
Phenylalanine 0.941mg 0.315mg Nattō
Valine 1.018mg 0.31mg Nattō
Histidine 0.512mg 0.15mg Nattō
Saturated Fat 1.591g 0.989g Wheat Bread
Monounsaturated Fat 2.43g 1.019g Nattō
Polyunsaturated fat 6.21g 1.72g Nattō
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
38%
Wheat Bread
Minerals Daily Need Coverage Score
116%
Nattō
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.602g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 594mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.