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Nattō vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between nattō and arrowroot

  • Nattō has more iron, copper, manganese, zinc, magnesium, calcium, fiber, selenium, and vitamin C; however, arrowroot is richer in folate.
  • Arrowroot covers your daily folate needs 83% more than nattō.
  • Arrowroot has 36 times less calcium than nattō. Nattō has 217mg of calcium, while arrowroot has 6mg.

Specific food types used in this comparison are Natto and Arrowroot, raw.

Infographic

Nattō vs Arrowroot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +3516.7%
Contains more PotassiumPotassium +60.6%
Contains more IronIron +287.4%
Contains more CopperCopper +451.2%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +778.2%
Contains more SeleniumSelenium +1157.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +584.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +104.6%
Contains more FolateFolate +4125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +357.5%
Contains more FatsFats +5400%
Contains more OtherOther +33.8%
Contains more WaterWater +46.8%
~equal in Carbs ~13.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +60650%
Contains more Poly. FatPolyunsaturated fat +6650%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Arrowroot
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Arrowroot DV% diff.
Folate 8µg 338µg 83%
Iron 8.6mg 2.22mg 80%
Copper 0.667mg 0.121mg 61%
Manganese 1.528mg 0.174mg 59%
Polyunsaturated fat 6.21g 0.092g 41%
Protein 19.4g 4.24g 30%
Zinc 3.03mg 0.63mg 22%
Magnesium 115mg 25mg 21%
Calcium 217mg 6mg 21%
Vitamin K 23.1µg 19%
Fats 11g 0.2g 17%
Fiber 5.4g 1.3g 16%
Selenium 8.8µg 0.7µg 15%
Vitamin C 13mg 1.9mg 12%
Phosphorus 174mg 98mg 11%
Vitamin B3 0mg 1.693mg 11%
Vitamin B6 0.13mg 0.266mg 10%
Choline 57mg 10%
Vitamin B2 0.19mg 0.059mg 10%
Potassium 729mg 454mg 8%
Calories 211kcal 65kcal 7%
Saturated fat 1.591g 0.039g 7%
Monounsaturated fat 2.43g 0.004g 6%
Vitamin B5 0.215mg 0.292mg 2%
Vitamin B1 0.16mg 0.143mg 1%
Sodium 7mg 26mg 1%
Carbs 12.68g 13.39g 0%
Net carbs 7.28g 12.09g N/A
Sugar 4.89g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
32%
Arrowroot
Minerals Daily Need Coverage Score
116%
Nattō
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 1.552g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $2.1)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.