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Nattō vs. Basil — In-Depth Nutrition Comparison

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What are the differences between Nattō and Basil?

  • Nattō is higher in Iron, Copper, Zinc, Phosphorus, Manganese, Selenium, and Fiber, yet Basil is higher in Vitamin K, Vitamin A RAE, and Folate.
  • Basil's daily need coverage for Vitamin K is 326% more.
  • Nattō has 29 times more Selenium than Basil. While Nattō has 8.8µg of Selenium, Basil has only 0.3µg.

We used Natto and Basil, fresh types in this article.

Infographic

Nattō vs Basil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
9
:
1
Basil
Contains more Calcium +22.6%
Contains more Iron +171.3%
Contains more Magnesium +79.7%
Contains more Phosphorus +210.7%
Contains more Potassium +147.1%
Contains more Zinc +274.1%
Contains more Copper +73.2%
Contains more Manganese +33.1%
Contains more Selenium +2833.3%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Calcium +22.6%
Contains more Iron +171.3%
Contains more Magnesium +79.7%
Contains more Phosphorus +210.7%
Contains more Potassium +147.1%
Contains more Zinc +274.1%
Contains more Copper +73.2%
Contains more Manganese +33.1%
Contains more Selenium +2833.3%
Contains less Sodium -42.9%

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
3
:
7
Basil
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +150%
Contains more Vitamin A +∞%
Contains more Vitamin E +7900%
Contains more Vitamin C +38.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +19.2%
Contains more Folate +750%
Contains more Vitamin K +1695.7%
Equal in Vitamin B5 - 0.209
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 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +150%
Contains more Vitamin A +∞%
Contains more Vitamin E +7900%
Contains more Vitamin C +38.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +19.2%
Contains more Folate +750%
Contains more Vitamin K +1695.7%
Equal in Vitamin B5 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
:
1
Basil
Contains more Protein +515.9%
Contains more Fats +1618.8%
Contains more Carbs +378.5%
Contains more Other +26.7%
Contains more Water +67.3%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +515.9%
Contains more Fats +1618.8%
Contains more Carbs +378.5%
Contains more Other +26.7%
Contains more Water +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Basil
Contains more Monounsaturated Fat +2661.4%
Contains more Polyunsaturated fat +1496.4%
Contains less Saturated Fat -97.4%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +2661.4%
Contains more Polyunsaturated fat +1496.4%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Basil Opinion
Net carbs 7.28g 1.05g Nattō
Protein 19.4g 3.15g Nattō
Fats 11g 0.64g Nattō
Carbs 12.68g 2.65g Nattō
Calories 211kcal 23kcal Nattō
Fructose 0.02g Basil
Sugar 4.89g 0.3g Basil
Fiber 5.4g 1.6g Nattō
Calcium 217mg 177mg Nattō
Iron 8.6mg 3.17mg Nattō
Magnesium 115mg 64mg Nattō
Phosphorus 174mg 56mg Nattō
Potassium 729mg 295mg Nattō
Sodium 7mg 4mg Basil
Zinc 3.03mg 0.81mg Nattō
Copper 0.667mg 0.385mg Nattō
Manganese 1.528mg 1.148mg Nattō
Selenium 8.8µg 0.3µg Nattō
Vitamin A 0IU 5275IU Basil
Vitamin A RAE 0µg 264µg Basil
Vitamin E 0.01mg 0.8mg Basil
Vitamin C 13mg 18mg Basil
Vitamin B1 0.16mg 0.034mg Nattō
Vitamin B2 0.19mg 0.076mg Nattō
Vitamin B3 0mg 0.902mg Basil
Vitamin B5 0.215mg 0.209mg Nattō
Vitamin B6 0.13mg 0.155mg Basil
Folate 8µg 68µg Basil
Vitamin K 23.1µg 414.8µg Basil
Tryptophan 0.223mg 0.039mg Nattō
Threonine 0.813mg 0.104mg Nattō
Isoleucine 0.931mg 0.104mg Nattō
Leucine 1.509mg 0.191mg Nattō
Lysine 1.145mg 0.11mg Nattō
Methionine 0.208mg 0.036mg Nattō
Phenylalanine 0.941mg 0.13mg Nattō
Valine 1.018mg 0.127mg Nattō
Histidine 0.512mg 0.051mg Nattō
Saturated Fat 1.591g 0.041g Basil
Monounsaturated Fat 2.43g 0.088g Nattō
Polyunsaturated fat 6.21g 0.389g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Basil
Minerals Daily Need Coverage Score
116%
Nattō
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 14)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.7)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.59g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 1.55g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.