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Nattō vs Amaranth grain - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Amaranth grain

  • Amaranth grain has less Iron, Copper, Manganese, Zinc, Potassium, Calcium, Fiber, Vitamin B2, Vitamin B1, and Magnesium.
  • Nattō covers your daily Iron needs 81% more than Amaranth grain.
  • Amaranth grain contains 11 times less Vitamin B1 than Nattō. Nattō contains 0.16mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Natto and Amaranth grain, cooked.

Infographic

Nattō vs Amaranth grain 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 +361.7%
Contains more Iron +309.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +17.6%
Contains more Potassium +440%
Contains more Zinc +252.3%
Contains more Copper +347.7%
Contains less Sodium -14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +361.7%
Contains more Iron +309.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +17.6%
Contains more Potassium +440%
Contains more Zinc +252.3%
Contains more Copper +347.7%
Contains less Sodium -14.3%

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
Nattō
9
:
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B6 +15%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +∞%
Contains more Folate +175%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +763.6%
Contains more Vitamin B6 +15%
Contains more Vitamin E +1800%
Contains more Vitamin B3 +∞%
Contains more Folate +175%

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

All nutrients comparison - raw data values

Nutrient Nattō Amaranth grain Opinion
Net carbs 7.28g 16.59g Amaranth grain
Protein 19.4g 3.8g Nattō
Fats 11g 1.58g Nattō
Carbs 12.68g 18.69g Amaranth grain
Calories 211kcal 102kcal Nattō
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 4.89g g Amaranth grain
Fiber 5.4g 2.1g Nattō
Calcium 217mg 47mg Nattō
Iron 8.6mg 2.1mg Nattō
Magnesium 115mg 65mg Nattō
Phosphorus 174mg 148mg Nattō
Potassium 729mg 135mg Nattō
Sodium 7mg 6mg Amaranth grain
Zinc 3.03mg 0.86mg Nattō
Copper 0.667mg 0.149mg Nattō
Vitamin A 0IU IU Nattō
Vitamin E 0.01mg 0.19mg Amaranth grain
Vitamin D 0IU IU Nattō
Vitamin D 0µg µg Nattō
Vitamin C 13mg mg Nattō
Vitamin B1 0.16mg 0.015mg Nattō
Vitamin B2 0.19mg 0.022mg Nattō
Vitamin B3 0mg 0.235mg Amaranth grain
Vitamin B5 0.215mg mg Nattō
Vitamin B6 0.13mg 0.113mg Nattō
Folate 8µg 22µg Amaranth grain
Vitamin B12 0µg µg Nattō
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg mg Nattō
Threonine 0.813mg mg Nattō
Isoleucine 0.931mg mg Nattō
Leucine 1.509mg mg Nattō
Lysine 1.145mg mg Nattō
Methionine 0.208mg mg Nattō
Phenylalanine 0.941mg mg Nattō
Valine 1.018mg mg Nattō
Histidine 0.512mg mg Nattō
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 1.591g g Amaranth grain
Monounsaturated Fat 2.43g g Nattō
Polyunsaturated fat 6.21g g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Amaranth grain
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
20
Nattō
5
Amaranth grain
Mineral Summary Score
114
Nattō
36
Amaranth grain

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
116%
Nattō
23%
Amaranth grain
Carbohydrates
13%
Nattō
19%
Amaranth grain
Fats
51%
Nattō
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 41)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.591g)

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.