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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
:
4
Nattō
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
80%
Buckwheat
116%
Nattō
Carbohydrates
72%
Buckwheat
13%
Nattō
Fats
16%
Buckwheat
51%
Nattō

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.5)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Nattō Opinion
Calories 343 211 Buckwheat
Protein 13.25 19.4 Nattō
Fats 3.4 11 Nattō
Vitamin C 0 13 Nattō
Carbs 71.5 12.68 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 8.6 Nattō
Calcium 18 217 Nattō
Potassium 460 729 Nattō
Magnesium 231 115 Buckwheat
Sugars 4.89 Buckwheat
Fiber 10 5.4 Buckwheat
Copper 1.1 0.667 Buckwheat
Zinc 2.4 3.03 Nattō
Starch
Phosphorus 347 174 Buckwheat
Sodium 1 7 Buckwheat
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.101 0.16 Nattō
Vitamin B2 0.425 0.19 Buckwheat
Vitamin B3 7.02 0 Buckwheat
Vitamin B5 1.233 0.215 Buckwheat
Vitamin B6 0.21 0.13 Buckwheat
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 30 8 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.741 1.591 Buckwheat
Monounsaturated Fat 1.04 2.43 Nattō
Polyunsaturated fat 1.039 6.21 Nattō
Tryptophan 0.192 0.223 Nattō
Threonine 0.506 0.813 Nattō
Isoleucine 0.498 0.931 Nattō
Leucine 0.832 1.509 Nattō
Lysine 0.672 1.145 Nattō
Methionine 0.172 0.208 Nattō
Phenylalanine 0.52 0.941 Nattō
Valine 0.678 1.018 Nattō
Histidine 0.309 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 of 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.