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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 Calcium +471.1%
Contains more Iron +252.5%
Contains more Magnesium +62%
Contains more Potassium +219.7%
Contains less Sodium -98.2%
Contains more Zinc +65.6%
Contains more Copper +26.6%
Equal in Phosphorus - 174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +471.1%
Contains more Iron +252.5%
Contains more Magnesium +62%
Contains more Potassium +219.7%
Contains less Sodium -98.2%
Contains more Zinc +65.6%
Contains more Copper +26.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 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 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%

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

All nutrients comparison - raw data values

Nutrient Hummus Nattō Opinion
Net carbs 8.29g 7.28g Hummus
Protein 7.9g 19.4g Nattō
Fats 9.6g 11g Nattō
Carbs 14.29g 12.68g Hummus
Calories 166kcal 211kcal Nattō
Starch g g
Fructose g g
Sugar g 4.89g Hummus
Fiber 6g 5.4g Hummus
Calcium 38mg 217mg Nattō
Iron 2.44mg 8.6mg Nattō
Magnesium 71mg 115mg Nattō
Phosphorus 176mg 174mg Hummus
Potassium 228mg 729mg Nattō
Sodium 379mg 7mg Nattō
Zinc 1.83mg 3.03mg Nattō
Copper 0.527mg 0.667mg Nattō
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.01mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.18mg 0.16mg Hummus
Vitamin B2 0.064mg 0.19mg Nattō
Vitamin B3 0.582mg 0mg Hummus
Vitamin B5 0.132mg 0.215mg Nattō
Vitamin B6 0.2mg 0.13mg Hummus
Folate 83µg 8µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 23.1µg Nattō
Tryptophan mg 0.223mg Nattō
Threonine mg 0.813mg Nattō
Isoleucine mg 0.931mg Nattō
Leucine mg 1.509mg Nattō
Lysine mg 1.145mg Nattō
Methionine mg 0.208mg Nattō
Phenylalanine mg 0.941mg Nattō
Valine mg 1.018mg Nattō
Histidine mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 1.591g Hummus
Monounsaturated Fat 4.039g 2.43g Hummus
Polyunsaturated fat 3.613g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus 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
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 food.
Protein
47%
Hummus
116%
Nattō
Carbohydrates
14%
Hummus
13%
Nattō
Fats
44%
Hummus
51%
Nattō

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 is lower in Sugar?
Hummus
Hummus is lower in Sugar (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 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. 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.