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Bread vs Nattō - In-Depth Nutrition Comparison

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How are Bread and Nattō different?

  • Bread is richer in Selenium, Vitamin B1, Folate, and Vitamin B2, while Nattō is higher in Iron, Copper, Vitamin B3, Potassium, and Vitamin K.
  • Nattō covers your daily need of Iron 56% more than Bread.
  • Bread contains 86 times more Sodium than Nattō. Bread contains 601mg of Sodium, while Nattō contains 7mg.

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

Infographic

Bread vs Nattō infographic
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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
Bread
1
:
7
Nattō
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%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
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%
Equal in Phosphorus - 174

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
Bread
7
:
2
Nattō
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%
Contains more Vitamin C +6400%
Contains more Vitamin K +305.3%
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%
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 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%
Contains more Vitamin C +6400%
Contains more Vitamin K +305.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bread Nattō Opinion
Net carbs 51.07g 7.28g Bread
Protein 12.96g 19.4g Nattō
Fats 4.27g 11g Nattō
Carbs 55.77g 12.68g Bread
Calories 313kcal 211kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 4.89g Nattō
Fiber 4.7g 5.4g Nattō
Calcium 165mg 217mg Nattō
Iron 4.09mg 8.6mg Nattō
Magnesium 59mg 115mg Nattō
Phosphorus 188mg 174mg Bread
Potassium 223mg 729mg Nattō
Sodium 601mg 7mg Nattō
Zinc 1.47mg 3.03mg Nattō
Copper 0.198mg 0.667mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.01mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 13mg Nattō
Vitamin B1 0.439mg 0.16mg Bread
Vitamin B2 0.382mg 0.19mg Bread
Vitamin B3 6.25mg 0mg Bread
Vitamin B5 0.456mg 0.215mg Bread
Vitamin B6 0.153mg 0.13mg Bread
Folate 86µg 8µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 23.1µg Nattō
Tryptophan 0.092mg 0.223mg Nattō
Threonine 0.299mg 0.813mg Nattō
Isoleucine 0.258mg 0.931mg Nattō
Leucine 0.461mg 1.509mg Nattō
Lysine 0.215mg 1.145mg Nattō
Methionine 0.105mg 0.208mg Nattō
Phenylalanine 0.315mg 0.941mg Nattō
Valine 0.31mg 1.018mg Nattō
Histidine 0.15mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 1.591g Bread
Monounsaturated Fat 1.019g 2.43g Nattō
Polyunsaturated fat 1.72g 6.21g Nattō

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
20
Nattō
Mineral Summary Score
66
Bread
114
Nattō

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 food.
Protein
78%
Bread
116%
Nattō
Carbohydrates
56%
Bread
13%
Nattō
Fats
20%
Bread
51%
Nattō

Comparison summary

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 is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.602g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.8)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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