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Buckwheat vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Nattō

  • The amount of Iron, Copper, Manganese, Zinc, Calcium, Potassium, Vitamin K, Magnesium, Phosphorus, and Vitamin C in Nattō is higher than in Buckwheat.
  • Nattō covers your daily need of Iron 98% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Natto.

Infographic

Buckwheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -42.9%
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains more Manganese +279.2%
Contains more Selenium +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Contains less Sodium -42.9%
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains more Manganese +279.2%
Contains more Selenium +300%

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.
:
6
Nattō
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Choline +183.6%
Contains more Vitamin K +1115.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 32% 58%
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Choline +183.6%
Contains more Vitamin K +1115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +57.3%
Contains more Water +37.5%
Contains more Protein +474%
Contains more Fats +1674.2%
Contains more Other +341.9%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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 +57.3%
Contains more Water +37.5%
Contains more Protein +474%
Contains more Fats +1674.2%
Contains more Other +341.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +1192.6%
Contains more Polyunsaturated fat +3203.2%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +1192.6%
Contains more Polyunsaturated fat +3203.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Nattō Opinion
Net carbs 17.24g 7.28g Buckwheat
Protein 3.38g 19.4g Nattō
Fats 0.62g 11g Nattō
Carbs 19.94g 12.68g Buckwheat
Calories 92kcal 211kcal Nattō
Fructose 0.1g Buckwheat
Sugar 0.9g 4.89g Buckwheat
Fiber 2.7g 5.4g Nattō
Calcium 7mg 217mg Nattō
Iron 0.8mg 8.6mg Nattō
Magnesium 51mg 115mg Nattō
Phosphorus 70mg 174mg Nattō
Potassium 88mg 729mg Nattō
Sodium 4mg 7mg Buckwheat
Zinc 0.61mg 3.03mg Nattō
Copper 0.146mg 0.667mg Nattō
Manganese 0.403mg 1.528mg Nattō
Selenium 2.2µg 8.8µg Nattō
Vitamin E 0.09mg 0.01mg Buckwheat
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.04mg 0.16mg Nattō
Vitamin B2 0.039mg 0.19mg Nattō
Vitamin B3 0.94mg 0mg Buckwheat
Vitamin B5 0.359mg 0.215mg Buckwheat
Vitamin B6 0.077mg 0.13mg Nattō
Folate 14µg 8µg Buckwheat
Choline 20.1mg 57mg Nattō
Vitamin K 1.9µg 23.1µg Nattō
Tryptophan 0.049mg 0.223mg Nattō
Threonine 0.129mg 0.813mg Nattō
Isoleucine 0.127mg 0.931mg Nattō
Leucine 0.212mg 1.509mg Nattō
Lysine 0.172mg 1.145mg Nattō
Methionine 0.044mg 0.208mg Nattō
Phenylalanine 0.133mg 0.941mg Nattō
Valine 0.173mg 1.018mg Nattō
Histidine 0.079mg 0.512mg Nattō
Saturated Fat 0.134g 1.591g Buckwheat
Monounsaturated Fat 0.188g 2.43g Nattō
Polyunsaturated fat 0.188g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
20%
Nattō
Minerals Daily Need Coverage Score
24%
Buckwheat
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.457g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.