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Nattō vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Nattō and Buckwheat

  • The amount of Iron, Copper, Manganese, Zinc, Calcium, Potassium, Vitamin K, Magnesium, Phosphorus, and Vitamin C in Nattō is higher than in Buckwheat.
  • Nattō covers your daily need of Iron 98% more than Buckwheat.

These are the specific foods used in this comparison Natto and Buckwheat groats, roasted, cooked.

Infographic

Nattō vs Buckwheat 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.
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains more Manganese +279.2%
Contains more Selenium +300%
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 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +3000%
Contains more Iron +975%
Contains more Magnesium +125.5%
Contains more Phosphorus +148.6%
Contains more Potassium +728.4%
Contains more Zinc +396.7%
Contains more Copper +356.8%
Contains more Manganese +279.2%
Contains more Selenium +300%
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
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +1115.8%
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +387.2%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +1115.8%
Contains more Vitamin E +800%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +67%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +474%
Contains more Fats +1674.2%
Contains more Other +341.9%
Contains more Carbs +57.3%
Contains more Water +37.5%
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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +474%
Contains more Fats +1674.2%
Contains more Other +341.9%
Contains more Carbs +57.3%
Contains more Water +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1192.6%
Contains more Polyunsaturated fat +3203.2%
Contains less Saturated Fat -91.6%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1192.6%
Contains more Polyunsaturated fat +3203.2%
Contains less Saturated Fat -91.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Buckwheat Opinion
Net carbs 7.28g 17.24g Buckwheat
Protein 19.4g 3.38g Nattō
Fats 11g 0.62g Nattō
Carbs 12.68g 19.94g Buckwheat
Calories 211kcal 92kcal Nattō
Fructose 0.1g Buckwheat
Sugar 4.89g 0.9g Buckwheat
Fiber 5.4g 2.7g Nattō
Calcium 217mg 7mg Nattō
Iron 8.6mg 0.8mg Nattō
Magnesium 115mg 51mg Nattō
Phosphorus 174mg 70mg Nattō
Potassium 729mg 88mg Nattō
Sodium 7mg 4mg Buckwheat
Zinc 3.03mg 0.61mg Nattō
Copper 0.667mg 0.146mg Nattō
Manganese 1.528mg 0.403mg Nattō
Selenium 8.8µg 2.2µg Nattō
Vitamin E 0.01mg 0.09mg Buckwheat
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.04mg Nattō
Vitamin B2 0.19mg 0.039mg Nattō
Vitamin B3 0mg 0.94mg Buckwheat
Vitamin B5 0.215mg 0.359mg Buckwheat
Vitamin B6 0.13mg 0.077mg Nattō
Folate 8µg 14µg Buckwheat
Vitamin K 23.1µg 1.9µg Nattō
Tryptophan 0.223mg 0.049mg Nattō
Threonine 0.813mg 0.129mg Nattō
Isoleucine 0.931mg 0.127mg Nattō
Leucine 1.509mg 0.212mg Nattō
Lysine 1.145mg 0.172mg Nattō
Methionine 0.208mg 0.044mg Nattō
Phenylalanine 0.941mg 0.133mg Nattō
Valine 1.018mg 0.173mg Nattō
Histidine 0.512mg 0.079mg Nattō
Saturated Fat 1.591g 0.134g Buckwheat
Monounsaturated Fat 2.43g 0.188g Nattō
Polyunsaturated fat 6.21g 0.188g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
116%
Nattō
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.3)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.457g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.