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  6. Nattō vs. Wheat Bread

Nattō vs. Wheat Bread — In-Depth Nutrition Comparison

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How are nattō and wheat Bread different?

  • Nattō is richer in iron, copper, potassium, and vitamin K, while wheat Bread is higher in selenium, vitamin B3, vitamin B1, folate, and vitamin B2.
  • Nattō covers your daily need for iron, 56% more than wheat Bread.
  • Nattō contains 4 times more vitamin K than wheat Bread. Nattō contains 23.1µg of vitamin K, while wheat Bread contains 5.7µg.
  • Nattō is lower in sodium.

Natto and Bread, wheat, toasted types were used in this article.

Infographic

Nattō vs Wheat Bread 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
Nattō
7
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +94.9%
Contains more CalciumCalcium +31.5%
Contains more PotassiumPotassium +226.9%
Contains more IronIron +110.3%
Contains more CopperCopper +236.9%
Contains more ZincZinc +106.1%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +279.5%
~equal in Phosphorus ~188mg
~equal in Manganese ~1.377mg

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
Nattō
3
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin KVitamin K +305.3%
Contains more CholineCholine +157.9%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +174.4%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +975%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Wheat Bread DV% diff.
Iron 8.6mg 4.09mg 56%
Copper 0.667mg 0.198mg 52%
Selenium 8.8µg 33.4µg 45%
Vitamin B3 0mg 6.25mg 39%
Polyunsaturated fat 6.21g 1.72g 30%
Sodium 7mg 601mg 26%
Vitamin B1 0.16mg 0.439mg 23%
Folate 8µg 86µg 20%
Potassium 729mg 223mg 15%
Vitamin K 23.1µg 5.7µg 15%
Vitamin B2 0.19mg 0.382mg 15%
Zinc 3.03mg 1.47mg 14%
Carbs 12.68g 55.77g 14%
Vitamin C 13mg 0.2mg 14%
Protein 19.4g 12.96g 13%
Magnesium 115mg 59mg 13%
Fats 11g 4.27g 10%
Manganese 1.528mg 1.377mg 7%
Choline 57mg 22.1mg 6%
Vitamin B5 0.215mg 0.456mg 5%
Calories 211kcal 313kcal 5%
Calcium 217mg 165mg 5%
Monounsaturated fat 2.43g 1.019g 4%
Fiber 5.4g 4.7g 3%
Saturated fat 1.591g 0.989g 3%
Vitamin E 0.01mg 0.24mg 2%
Phosphorus 174mg 188mg 2%
Vitamin B6 0.13mg 0.153mg 2%
Net carbs 7.28g 51.07g N/A
Sugar 4.89g 6.42g N/A
Tryptophan 0.223mg 0.092mg 0%
Threonine 0.813mg 0.299mg 0%
Isoleucine 0.931mg 0.258mg 0%
Leucine 1.509mg 0.461mg 0%
Lysine 1.145mg 0.215mg 0%
Methionine 0.208mg 0.105mg 0%
Phenylalanine 0.941mg 0.315mg 0%
Valine 1.018mg 0.31mg 0%
Histidine 0.512mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +49.7%
Contains more FatsFats +157.6%
Contains more WaterWater +127.1%
Contains more CarbsCarbs +339.8%
Contains more OtherOther +45.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +138.5%
Contains more Poly. FatPolyunsaturated fat +261%
Contains less Sat. FatSaturated fat -37.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.