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Tofu vs Nattō - 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.
Tofu Nattō
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
Tofu Nattō
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
4
Tofu
20
Nattō
Mineral Summary Score
38
Tofu
71
Nattō

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
Tofu
1
:
6
Nattō
Contains more Calcium +61.3%
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%
Equal in Sodium - 7
Contains more Calcium +61.3%
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%
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
Tofu
2
:
6
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
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%
Equal in Vitamin E - 0.01
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
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%
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
48%
Tofu
116%
Nattō
Carbohydrates
2%
Tofu
13%
Nattō
Fats
22%
Tofu
51%
Nattō

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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 Tofu Nattō Opinion
Calories 76 211 Nattō
Protein 8.08 19.4 Nattō
Fats 4.78 11 Nattō
Vitamin C 0.1 13 Nattō
Carbs 1.87 12.68 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 8.6 Nattō
Calcium 350 217 Tofu
Potassium 121 729 Nattō
Magnesium 30 115 Nattō
Sugars 0.62 4.89 Nattō
Fiber 0.3 5.4 Nattō
Copper 0.193 0.667 Nattō
Zinc 0.8 3.03 Nattō
Starch
Phosphorus 97 174 Nattō
Sodium 7 7
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.081 0.16 Nattō
Vitamin B2 0.052 0.19 Nattō
Vitamin B3 0.195 0 Tofu
Vitamin B5 0.068 0.215 Nattō
Vitamin B6 0.047 0.13 Nattō
Vitamin B12 0 0
Vitamin K 2.4 23.1 Nattō
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 1.591 Tofu
Monounsaturated Fat 1.056 2.43 Nattō
Polyunsaturated fat 2.699 6.21 Nattō
Tryptophan 0.12 0.223 Nattō
Threonine 0.402 0.813 Nattō
Isoleucine 0.435 0.931 Nattō
Leucine 0.713 1.509 Nattō
Lysine 0.452 1.145 Nattō
Methionine 0.108 0.208 Nattō
Phenylalanine 0.428 0.941 Nattō
Valine 0.446 1.018 Nattō
Histidine 0.221 0.512 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.