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Miso vs Nattō - In-Depth Nutrition Comparison

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A recap on differences between Miso and Nattō

  • Miso has more Vitamin B6, however Nattō is higher in Iron, Manganese, Copper, Calcium, Magnesium, Potassium, Vitamin C, and Vitamin B3.
  • Miso covers your daily Sodium needs 162% more than Nattō.
  • Nattō contains 2 times less Vitamin B6 than Miso. Miso contains 0.199mg of Vitamin B6, while Nattō contains 0.13mg.
  • Nattō has less Sodium.

Food varieties used in this article are Miso and Natto.

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Miso 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
Miso
0
:
8
Nattō
Contains more Iron +245.4%
Contains more Calcium +280.7%
Contains more Potassium +247.1%
Contains more Magnesium +139.6%
Contains more Copper +58.8%
Contains more Zinc +18.4%
Contains less Sodium -99.8%
Equal in Phosphorus - 174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 94% 18% 19% 35% 140% 70% 69% 487%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +245.4%
Contains more Calcium +280.7%
Contains more Potassium +247.1%
Contains more Magnesium +139.6%
Contains more Copper +58.8%
Contains more Zinc +18.4%
Contains less Sodium -99.8%
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
Miso
8
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.3%
Equal in Vitamin E - 0.01
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6% 1% 0% 25% 54% 17% 21% 46% 10% 74% 15%
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 B2 +22.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Contains more Folate +137.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.3%
Equal in Vitamin E - 0.01

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
22
Miso
20
Nattō
Mineral Summary Score
116
Miso
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
77%
Miso
116%
Nattō
Carbohydrates
25%
Miso
13%
Nattō
Fats
28%
Miso
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.
Miso Nattō
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso 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 lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 3721mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 5)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.566g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Miso Nattō Opinion
Calories 198 211 Nattō
Protein 12.79 19.4 Nattō
Fats 6.01 11 Nattō
Vitamin C 0 13 Nattō
Carbs 25.37 12.68 Miso
Cholesterol 0 0
Vitamin D 0 0
Iron 2.49 8.6 Nattō
Calcium 57 217 Nattō
Potassium 210 729 Nattō
Magnesium 48 115 Nattō
Sugar 6.2 4.89 Nattō
Fiber 5.4 5.4
Copper 0.42 0.667 Nattō
Zinc 2.56 3.03 Nattō
Starch
Phosphorus 159 174 Nattō
Sodium 3728 7 Nattō
Vitamin A 87 0 Miso
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.098 0.16 Nattō
Vitamin B2 0.233 0.19 Miso
Vitamin B3 0.906 0 Miso
Vitamin B5 0.337 0.215 Miso
Vitamin B6 0.199 0.13 Miso
Vitamin B12 0.08 0 Miso
Vitamin K 29.3 23.1 Miso
Folate 19 8 Miso
Trans Fat 0 0
Saturated Fat 1.025 1.591 Miso
Monounsaturated Fat 1.118 2.43 Nattō
Polyunsaturated fat 2.884 6.21 Nattō
Tryptophan 0.155 0.223 Nattō
Threonine 0.479 0.813 Nattō
Isoleucine 0.508 0.931 Nattō
Leucine 0.82 1.509 Nattō
Lysine 0.478 1.145 Nattō
Methionine 0.129 0.208 Nattō
Phenylalanine 0.486 0.941 Nattō
Valine 0.547 1.018 Nattō
Histidine 0.243 0.512 Nattō
Fructose 6 Miso

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.