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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, and Vitamin B1, however Nattō is higher in Copper, Manganese, Iron, Vitamin B3, Zinc, Calcium, Magnesium, and Vitamin K.
  • Nattō covers your daily Copper needs 66% more than Cornmeal.
  • Nattō contains 26 times less Folate than Cornmeal. Cornmeal contains 209µg of Folate, while Nattō contains 8µg.

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

Infographic

Cornmeal vs Nattō infographic
Infographic link

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 Calcium +7133.3%
Contains more Iron +97.2%
Contains more Magnesium +259.4%
Contains more Phosphorus +75.8%
Contains more Potassium +413.4%
Contains more Zinc +359.1%
Contains more Copper +777.6%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +7133.3%
Contains more Iron +97.2%
Contains more Magnesium +259.4%
Contains more Phosphorus +75.8%
Contains more Potassium +413.4%
Contains more Zinc +359.1%
Contains more Copper +777.6%
Equal in Sodium - 7

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
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +40%
Contains more Folate +2512.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +1100%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +40%
Contains more Folate +2512.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

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.
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Nattō Opinion
Net carbs 75.55g 7.28g Cornmeal
Protein 7.11g 19.4g Nattō
Fats 1.75g 11g Nattō
Carbs 79.45g 12.68g Cornmeal
Calories 370kcal 211kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 4.89g Cornmeal
Fiber 3.9g 5.4g Nattō
Calcium 3mg 217mg Nattō
Iron 4.36mg 8.6mg Nattō
Magnesium 32mg 115mg Nattō
Phosphorus 99mg 174mg Nattō
Potassium 142mg 729mg Nattō
Sodium 7mg 7mg
Zinc 0.66mg 3.03mg Nattō
Copper 0.076mg 0.667mg Nattō
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.01mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
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
Folate 209µg 8µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 23.1µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 1.591g Cornmeal
Monounsaturated Fat 0.39g 2.43g Nattō
Polyunsaturated fat 0.828g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46
Cornmeal
20
Nattō
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
116%
Nattō
Carbohydrates
79%
Cornmeal
13%
Nattō
Fats
8%
Cornmeal
51%
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 Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.