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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, Fiber, Phosphorus, Vitamin B5, and Vitamin B6, however Nattō is higher in Iron, Copper, Vitamin B3, Calcium, and Vitamin K.
  • Nattō covers your daily Iron needs 77% more than Bulgur.
  • Nattō contains 5 times less Vitamin B5 than Bulgur. Bulgur contains 1.045mg of Vitamin B5, while Nattō contains 0.215mg.

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

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur 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 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.

All nutrients comparison - raw data values

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