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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 Iron +110.3%
Contains more Calcium +31.5%
Contains more Potassium +226.9%
Contains more Magnesium +94.9%
Contains more Copper +236.9%
Contains more Zinc +106.1%
Contains less Sodium -98.8%
Equal in Phosphorus - 174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +110.3%
Contains more Calcium +31.5%
Contains more Potassium +226.9%
Contains more Magnesium +94.9%
Contains more Copper +236.9%
Contains more Zinc +106.1%
Contains less Sodium -98.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.