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Nattō vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 4.27g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.9g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.1)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Tofu
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Nattō Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Nattō
4
Tofu
Mineral Summary Score
71
Nattō
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
1
Tofu
Contains more Iron +60.4%
Contains more Potassium +502.5%
Contains more Magnesium +283.3%
Contains more Copper +245.6%
Contains more Zinc +278.8%
Contains more Phosphorus +79.4%
Contains more Calcium +61.3%
Equal in Sodium - 7
Contains more Iron +60.4%
Contains more Potassium +502.5%
Contains more Magnesium +283.3%
Contains more Copper +245.6%
Contains more Zinc +278.8%
Contains more Phosphorus +79.4%
Contains more Calcium +61.3%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
2
Tofu
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Equal in Vitamin E - 0.01
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Equal in Vitamin E - 0.01

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Nattō
48%
Tofu
Carbohydrates
13%
Nattō
2%
Tofu
Fats
51%
Nattō
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Nattō Tofu Opinion
Calories 211 76 Nattō
Protein 19.4 8.08 Nattō
Fats 11 4.78 Nattō
Vitamin C 13 0.1 Nattō
Carbs 12.68 1.87 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 5.36 Nattō
Calcium 217 350 Tofu
Potassium 729 121 Nattō
Magnesium 115 30 Nattō
Sugars 4.89 0.62 Nattō
Fiber 5.4 0.3 Nattō
Copper 0.667 0.193 Nattō
Zinc 3.03 0.8 Nattō
Starch
Phosphorus 174 97 Nattō
Sodium 7 7
Vitamin A 0 85 Tofu
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.16 0.081 Nattō
Vitamin B2 0.19 0.052 Nattō
Vitamin B3 0 0.195 Tofu
Vitamin B5 0.215 0.068 Nattō
Vitamin B6 0.13 0.047 Nattō
Vitamin B12 0 0
Vitamin K 23.1 2.4 Nattō
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.591 0.691 Tofu
Monounsaturated Fat 2.43 1.056 Nattō
Polyunsaturated fat 6.21 2.699 Nattō
Tryptophan 0.223 0.12 Nattō
Threonine 0.813 0.402 Nattō
Isoleucine 0.931 0.435 Nattō
Leucine 1.509 0.713 Nattō
Lysine 1.145 0.452 Nattō
Methionine 0.208 0.108 Nattō
Phenylalanine 0.941 0.428 Nattō
Valine 1.018 0.446 Nattō
Histidine 0.512 0.221 Nattō
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.