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Bulgur vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Nattō

  • Bulgur has more Manganese, Vitamin B3, Fiber, Phosphorus, Vitamin B5, and Vitamin B6, however Nattō is higher in Iron, Copper, Calcium, and Vitamin K.
  • Nattō covers your daily Iron needs 77% more than Bulgur.
  • Nattō contains 10000000 times less Vitamin B3 than Bulgur. Bulgur contains 5.114mg of Vitamin B3, while Nattō contains 0mg.

Food varieties used in this article are Bulgur, dry and Natto.

Infographic

Bulgur 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
Bulgur
2
:
6
Nattō
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Contains more Calcium +520%
Contains more Iron +249.6%
Contains more Potassium +77.8%
Contains less Sodium -58.8%
Contains more Zinc +57%
Contains more Copper +99.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Contains more Calcium +520%
Contains more Iron +249.6%
Contains more Potassium +77.8%
Contains less Sodium -58.8%
Contains more Zinc +57%
Contains more Copper +99.1%

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
Bulgur
7
:
3
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +386%
Contains more Vitamin B6 +163.1%
Contains more Folate +237.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +65.2%
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 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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 A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +386%
Contains more Vitamin B6 +163.1%
Contains more Folate +237.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +65.2%
Contains more Vitamin K +1115.8%

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.
Bulgur Nattō
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur Nattō Opinion
Net carbs 63.37g 7.28g Bulgur
Protein 12.29g 19.4g Nattō
Fats 1.33g 11g Nattō
Carbs 75.87g 12.68g Bulgur
Calories 342kcal 211kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 4.89g Bulgur
Fiber 12.5g 5.4g Bulgur
Calcium 35mg 217mg Nattō
Iron 2.46mg 8.6mg Nattō
Magnesium 164mg 115mg Bulgur
Phosphorus 300mg 174mg Bulgur
Potassium 410mg 729mg Nattō
Sodium 17mg 7mg Nattō
Zinc 1.93mg 3.03mg Nattō
Copper 0.335mg 0.667mg Nattō
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.01mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.232mg 0.16mg Bulgur
Vitamin B2 0.115mg 0.19mg Nattō
Vitamin B3 5.114mg 0mg Bulgur
Vitamin B5 1.045mg 0.215mg Bulgur
Vitamin B6 0.342mg 0.13mg Bulgur
Folate 27µg 8µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 23.1µg Nattō
Tryptophan 0.19mg 0.223mg Nattō
Threonine 0.354mg 0.813mg Nattō
Isoleucine 0.455mg 0.931mg Nattō
Leucine 0.83mg 1.509mg Nattō
Lysine 0.339mg 1.145mg Nattō
Methionine 0.19mg 0.208mg Nattō
Phenylalanine 0.58mg 0.941mg Nattō
Valine 0.554mg 1.018mg Nattō
Histidine 0.285mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 1.591g Bulgur
Monounsaturated Fat 0.173g 2.43g Nattō
Polyunsaturated fat 0.541g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur 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
29
Bulgur
20
Nattō
Mineral Summary Score
69
Bulgur
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
74%
Bulgur
116%
Nattō
Carbohydrates
76%
Bulgur
13%
Nattō
Fats
6%
Bulgur
51%
Nattō

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.359g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 9)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.1)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
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.

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.