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  6. Nattō vs. Tempeh

Nattō vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between Nattō and Tempeh?

  • Nattō is higher in Iron, Zinc, Selenium, Vitamin C, Copper, Calcium, and Manganese, yet Tempeh is higher in Vitamin B3, Phosphorus, and Vitamin B2.
  • Nattō's daily need coverage for Iron is 74% more.

We used Natto and Tempeh types in this article.

Infographic

Nattō vs Tempeh 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
9
:
1
Tempeh
Tempeh
Contains more Calcium +95.5%
Contains more Iron +218.5%
Contains more Magnesium +42%
Contains more Potassium +76.9%
Contains less Sodium -22.2%
Contains more Zinc +165.8%
Contains more Copper +19.1%
Contains more Manganese +17.5%
Contains more Selenium +∞%
Contains more Phosphorus +52.9%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +95.5%
Contains more Iron +218.5%
Contains more Magnesium +42%
Contains more Potassium +76.9%
Contains less Sodium -22.2%
Contains more Zinc +165.8%
Contains more Copper +19.1%
Contains more Manganese +17.5%
Contains more Selenium +∞%
Contains more Phosphorus +52.9%

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
4
:
6
Tempeh
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
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%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Folate +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
:
2
Tempeh
Tempeh
Contains more Carbs +66%
Contains more Other +17.3%
Equal in Protein - 20.29
Equal in Fats - 10.8
Equal in Water - 59.65
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
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Carbs +66%
Contains more Other +17.3%
Equal in Protein - 20.29
Equal in Fats - 10.8
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Tempeh
Tempeh
Contains less Saturated Fat -37.3%
Contains more Polyunsaturated fat +44.4%
Contains more Monounsaturated Fat +31.9%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -37.3%
Contains more Polyunsaturated fat +44.4%
Contains more Monounsaturated Fat +31.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Tempeh Opinion
Net carbs 7.28g 7.64g Tempeh
Protein 19.4g 20.29g Tempeh
Fats 11g 10.8g Nattō
Carbs 12.68g 7.64g Nattō
Calories 211kcal 192kcal Nattō
Sugar 4.89g Tempeh
Fiber 5.4g Nattō
Calcium 217mg 111mg Nattō
Iron 8.6mg 2.7mg Nattō
Magnesium 115mg 81mg Nattō
Phosphorus 174mg 266mg Tempeh
Potassium 729mg 412mg Nattō
Sodium 7mg 9mg Nattō
Zinc 3.03mg 1.14mg Nattō
Copper 0.667mg 0.56mg Nattō
Manganese 1.528mg 1.3mg Nattō
Selenium 8.8µg 0µg Nattō
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.078mg Nattō
Vitamin B2 0.19mg 0.358mg Tempeh
Vitamin B3 0mg 2.64mg Tempeh
Vitamin B5 0.215mg 0.278mg Tempeh
Vitamin B6 0.13mg 0.215mg Tempeh
Folate 8µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.194mg Nattō
Threonine 0.813mg 0.796mg Nattō
Isoleucine 0.931mg 0.88mg Nattō
Leucine 1.509mg 1.43mg Nattō
Lysine 1.145mg 0.908mg Nattō
Methionine 0.208mg 0.175mg Nattō
Phenylalanine 0.941mg 0.893mg Nattō
Valine 1.018mg 0.92mg Nattō
Histidine 0.512mg 0.466mg Nattō
Saturated Fat 1.591g 2.539g Nattō
Monounsaturated Fat 2.43g 3.205g Tempeh
Polyunsaturated fat 6.21g 4.3g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Tempeh
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
20%
Tempeh
Minerals Daily Need Coverage Score
116%
Nattō
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 0.948g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.