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Cornmeal vs. Nattō — In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Nattō

  • Cornmeal has more Folate, Vitamin B1, and Vitamin B3, however, Nattō is higher in Copper, Manganese, Iron, Zinc, Calcium, Magnesium, and Vitamin K.
  • Nattō covers your daily Copper needs 66% more than Cornmeal.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Natto.

Infographic

Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Nattō
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more SeleniumSelenium +19.3%
Contains more MagnesiumMagnesium +259.4%
Contains more CalciumCalcium +7133.3%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +97.2%
Contains more CopperCopper +777.6%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +75.8%
Contains more ManganeseManganese +778.2%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Nattō
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +1100%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +2512.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +562.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Nattō
4
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 CarbsCarbs +526.6%
Contains more ProteinProtein +172.9%
Contains more FatsFats +528.6%
Contains more WaterWater +392.1%
Contains more OtherOther +272.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Nattō
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.591 g
Monounsaturated Fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -86.2%
Contains more Mono. FatMonounsaturated Fat +523.1%
Contains more Poly. FatPolyunsaturated fat +650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Nattō Opinion
Calories 370kcal 211kcal Cornmeal
Protein 7.11g 19.4g Nattō
Fats 1.75g 11g Nattō
Vitamin C 0mg 13mg Nattō
Net carbs 75.55g 7.28g Cornmeal
Carbs 79.45g 12.68g Cornmeal
Magnesium 32mg 115mg Nattō
Calcium 3mg 217mg Nattō
Potassium 142mg 729mg Nattō
Iron 4.36mg 8.6mg Nattō
Sugar 1.61g 4.89g Cornmeal
Fiber 3.9g 5.4g Nattō
Copper 0.076mg 0.667mg Nattō
Zinc 0.66mg 3.03mg Nattō
Starch 73.3g Cornmeal
Phosphorus 99mg 174mg Nattō
Sodium 7mg 7mg
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.01mg Cornmeal
Manganese 0.174mg 1.528mg Nattō
Selenium 10.5µg 8.8µg Cornmeal
Vitamin B1 0.551mg 0.16mg Cornmeal
Vitamin B2 0.382mg 0.19mg Cornmeal
Vitamin B3 4.968mg 0mg Cornmeal
Vitamin B5 0.24mg 0.215mg Cornmeal
Vitamin B6 0.182mg 0.13mg Cornmeal
Vitamin K 0µg 23.1µg Nattō
Folate 209µg 8µg Cornmeal
Choline 8.6mg 57mg Nattō
Saturated Fat 0.22g 1.591g Cornmeal
Monounsaturated Fat 0.39g 2.43g Nattō
Polyunsaturated fat 0.828g 6.21g Nattō
Tryptophan 0.038mg 0.223mg Nattō
Threonine 0.172mg 0.813mg Nattō
Isoleucine 0.242mg 0.931mg Nattō
Leucine 1.006mg 1.509mg Nattō
Lysine 0.105mg 1.145mg Nattō
Methionine 0.162mg 0.208mg Nattō
Phenylalanine 0.366mg 0.941mg Nattō
Valine 0.337mg 1.018mg Nattō
Histidine 0.172mg 0.512mg Nattō
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
20%
Nattō
Minerals Daily Need Coverage Score
37%
Cornmeal
116%
Nattō

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.28g)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.371g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.7)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.