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Buckwheat vs Nattō - In-Depth Nutrition Comparison

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Differences between Buckwheat and Nattō

  • Buckwheat has more Copper, Magnesium, Phosphorus, Vitamin B5, Fiber, and Vitamin B2, while Nattō has more Iron, Vitamin B3, Calcium, and Vitamin C.
  • Nattō's daily need coverage for Iron is 80% higher.
  • Nattō contains 6 times less Vitamin B5 than Buckwheat. Buckwheat contains 1.233mg of Vitamin B5, while Nattō contains 0.215mg.

The food types used in this comparison are Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +100.9%
Contains more Copper +64.9%
Contains more Phosphorus +99.4%
Contains less Sodium -85.7%
Contains more Iron +290.9%
Contains more Calcium +1105.6%
Contains more Potassium +58.5%
Contains more Zinc +26.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Magnesium +100.9%
Contains more Copper +64.9%
Contains more Phosphorus +99.4%
Contains less Sodium -85.7%
Contains more Iron +290.9%
Contains more Calcium +1105.6%
Contains more Potassium +58.5%
Contains more Zinc +26.3%

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
:
4
Nattō
Contains more Vitamin B2 +123.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +61.5%
Contains more Folate +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 B2 +123.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +61.5%
Contains more Folate +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.4%

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.
Buckwheat Nattō
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Nattō Opinion
Calories 343kcal 211kcal Buckwheat
Protein 13.25g 19.4g Nattō
Fats 3.4g 11g Nattō
Vitamin C 0mg 13mg Nattō
Net carbs 61.5g 7.28g Buckwheat
Carbs 71.5g 12.68g Buckwheat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.2mg 8.6mg Nattō
Calcium 18mg 217mg Nattō
Potassium 460mg 729mg Nattō
Magnesium 231mg 115mg Buckwheat
Sugar g 4.89g Buckwheat
Fiber 10g 5.4g Buckwheat
Copper 1.1mg 0.667mg Buckwheat
Zinc 2.4mg 3.03mg Nattō
Starch g g
Phosphorus 347mg 174mg Buckwheat
Sodium 1mg 7mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.01mg Nattō
Vitamin D 0µg 0µg
Vitamin B1 0.101mg 0.16mg Nattō
Vitamin B2 0.425mg 0.19mg Buckwheat
Vitamin B3 7.02mg 0mg Buckwheat
Vitamin B5 1.233mg 0.215mg Buckwheat
Vitamin B6 0.21mg 0.13mg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Folate 30µg 8µg Buckwheat
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 1.591g Buckwheat
Monounsaturated Fat 1.04g 2.43g Nattō
Polyunsaturated fat 1.039g 6.21g Nattō
Tryptophan 0.192mg 0.223mg Nattō
Threonine 0.506mg 0.813mg Nattō
Isoleucine 0.498mg 0.931mg Nattō
Leucine 0.832mg 1.509mg Nattō
Lysine 0.672mg 1.145mg Nattō
Methionine 0.172mg 0.208mg Nattō
Phenylalanine 0.52mg 0.941mg Nattō
Valine 0.678mg 1.018mg Nattō
Histidine 0.309mg 0.512mg Nattō
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33
Buckwheat
20
Nattō
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
116%
Nattō
Carbohydrates
72%
Buckwheat
13%
Nattō
Fats
16%
Buckwheat
51%
Nattō

Comparison summary

Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.5)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.85g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.