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Hummus vs Nattō - In-Depth Nutrition Comparison

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Differences between Hummus and Nattō

  • Hummus has more Folate, while Nattō has more Iron, Manganese, Calcium, Copper, Potassium, Vitamin C, Selenium and Zinc.
  • Nattō's daily need coverage for Iron is 77% higher.
  • Nattō contains 54 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Nattō contains 7mg.

The food types used in this comparison are Hummus, commercial and Natto.

Infographic

Hummus 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
Hummus
1
:
7
Nattō
Contains more Iron +252.5%
Contains more Calcium +471.1%
Contains more Potassium +219.7%
Contains more Magnesium +62%
Contains more Copper +26.6%
Contains more Zinc +65.6%
Contains less Sodium -98.2%
Equal in Phosphorus - 174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +252.5%
Contains more Calcium +471.1%
Contains more Potassium +219.7%
Contains more Magnesium +62%
Contains more Copper +26.6%
Contains more Zinc +65.6%
Contains less Sodium -98.2%
Equal in Phosphorus - 174

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
Hummus
5
:
5
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +53.8%
Contains more Folate +937.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B5 +62.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
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 B1 +12.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +53.8%
Contains more Folate +937.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.9%
Contains more Vitamin B5 +62.9%

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
16
Hummus
20
Nattō
Mineral Summary Score
66
Hummus
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
47%
Hummus
116%
Nattō
Carbohydrates
14%
Hummus
13%
Nattō
Fats
44%
Hummus
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.
Hummus Nattō
Rich in minerals ok
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Hummus 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 richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 372mg)
Which food contains less Sugars?
Hummus
Hummus contains less Sugars (difference - 4.89g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Hummus Nattō Opinion
Calories 166 211 Nattō
Protein 7.9 19.4 Nattō
Fats 9.6 11 Nattō
Vitamin C 0 13 Nattō
Carbs 14.29 12.68 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 8.6 Nattō
Calcium 38 217 Nattō
Potassium 228 729 Nattō
Magnesium 71 115 Nattō
Sugars 4.89 Hummus
Fiber 6 5.4 Hummus
Copper 0.527 0.667 Nattō
Zinc 1.83 3.03 Nattō
Starch
Phosphorus 176 174 Hummus
Sodium 379 7 Nattō
Vitamin A 30 0 Hummus
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.18 0.16 Hummus
Vitamin B2 0.064 0.19 Nattō
Vitamin B3 0.582 0 Hummus
Vitamin B5 0.132 0.215 Nattō
Vitamin B6 0.2 0.13 Hummus
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 83 8 Hummus
Trans Fat 0 Hummus
Saturated Fat 1.437 1.591 Hummus
Monounsaturated Fat 4.039 2.43 Hummus
Polyunsaturated fat 3.613 6.21 Nattō
Tryptophan 0.223 Nattō
Threonine 0.813 Nattō
Isoleucine 0.931 Nattō
Leucine 1.509 Nattō
Lysine 1.145 Nattō
Methionine 0.208 Nattō
Phenylalanine 0.941 Nattō
Valine 1.018 Nattō
Histidine 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 seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.