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  6. Wheat vs. Nattō

Wheat vs. Nattō — In-Depth Nutrition Comparison

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Important differences between Wheat and Nattō

  • Wheat has more Selenium, and Vitamin B3, however, Nattō has more Iron, Copper, Manganese, Calcium, Potassium, Magnesium, Vitamin B2, and Zinc.
  • Nattō's daily need coverage for Iron is 86% more.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Natto.

Infographic

Wheat 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.
Wheat
Wheat
1
:
9
Nattō
Nattō
Contains more Selenium +262.5%
Contains more Calcium +2311.1%
Contains more Iron +388.6%
Contains more Magnesium +139.6%
Contains more Phosphorus +18.4%
Contains more Potassium +344.5%
Contains less Sodium -12.5%
Contains more Zinc +64.7%
Contains more Copper +222.2%
Contains more Manganese +48.3%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains more Selenium +262.5%
Contains more Calcium +2311.1%
Contains more Iron +388.6%
Contains more Magnesium +139.6%
Contains more Phosphorus +18.4%
Contains more Potassium +344.5%
Contains less Sodium -12.5%
Contains more Zinc +64.7%
Contains more Copper +222.2%
Contains more Manganese +48.3%

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.
Wheat
Wheat
4
:
7
Nattō
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +37.5%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B6 +85.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +37.5%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B6 +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Nattō
Nattō
Contains more Carbs +117.7%
Contains more Water +18.5%
Contains more Protein +239.8%
Contains more Fats +1225.3%
Contains more Other +179.4%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
Contains more Carbs +117.7%
Contains more Water +18.5%
Contains more Protein +239.8%
Contains more Fats +1225.3%
Contains more Other +179.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Nattō
Nattō
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +2792.9%
Contains more Polyunsaturated fat +2455.6%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +2792.9%
Contains more Polyunsaturated fat +2455.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Nattō Opinion
Net carbs 23.3g 7.28g Wheat
Protein 5.71g 19.4g Nattō
Fats 0.83g 11g Nattō
Carbs 27.6g 12.68g Wheat
Calories 132kcal 211kcal Nattō
Sugar 3.07g 4.89g Wheat
Fiber 4.3g 5.4g Nattō
Calcium 9mg 217mg Nattō
Iron 1.76mg 8.6mg Nattō
Magnesium 48mg 115mg Nattō
Phosphorus 147mg 174mg Nattō
Potassium 164mg 729mg Nattō
Sodium 8mg 7mg Nattō
Zinc 1.84mg 3.03mg Nattō
Copper 0.207mg 0.667mg Nattō
Manganese 1.03mg 1.528mg Nattō
Selenium 31.9µg 8.8µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.01mg Wheat
Vitamin C 13mg Nattō
Vitamin B1 0.095mg 0.16mg Nattō
Vitamin B2 0.03mg 0.19mg Nattō
Vitamin B3 2.305mg 0mg Wheat
Vitamin B5 0.215mg Nattō
Vitamin B6 0.07mg 0.13mg Nattō
Folate 11µg 8µg Wheat
Vitamin K 23.1µg Nattō
Tryptophan 0.051mg 0.223mg Nattō
Threonine 0.172mg 0.813mg Nattō
Isoleucine 0.22mg 0.931mg Nattō
Leucine 0.432mg 1.509mg Nattō
Lysine 0.161mg 1.145mg Nattō
Methionine 0.097mg 0.208mg Nattō
Phenylalanine 0.3mg 0.941mg Nattō
Valine 0.267mg 1.018mg Nattō
Histidine 0.147mg 0.512mg Nattō
Trans Fat 0.002g 0g Nattō
Saturated Fat 0.077g 1.591g Wheat
Monounsaturated Fat 0.084g 2.43g Nattō
Polyunsaturated fat 0.243g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Nattō
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
9%
Wheat
20%
Nattō
Minerals Daily Need Coverage Score
61%
Wheat
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.514g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.7)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.