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Nattō vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Nattō and Buckwheat

  • Nattō has more Iron, Calcium, and Vitamin C, while Buckwheat has more Copper, Vitamin B3, Magnesium, Phosphorus, Vitamin B5, Fiber, and Vitamin B2.
  • Nattō's daily need coverage for Iron is 80% higher.
  • Buckwheat contains 10000000 times less Vitamin C than Nattō. Nattō contains 13mg of Vitamin C, while Buckwheat contains 0mg.

The food types used in this comparison are Natto and Buckwheat.

Infographic

Nattō vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1105.6%
Contains more Iron +290.9%
Contains more Potassium +58.5%
Contains more Zinc +26.3%
Contains more Magnesium +100.9%
Contains more Phosphorus +99.4%
Contains less Sodium -85.7%
Contains more Copper +64.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +1105.6%
Contains more Iron +290.9%
Contains more Potassium +58.5%
Contains more Zinc +26.3%
Contains more Magnesium +100.9%
Contains more Phosphorus +99.4%
Contains less Sodium -85.7%
Contains more Copper +64.9%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.4%
Contains more Vitamin B2 +123.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +61.5%
Contains more Folate +275%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.4%
Contains more Vitamin B2 +123.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +61.5%
Contains more Folate +275%

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 Buckwheat
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Buckwheat Opinion
Net carbs 7.28g 61.5g Buckwheat
Protein 19.4g 13.25g Nattō
Fats 11g 3.4g Nattō
Carbs 12.68g 71.5g Buckwheat
Calories 211kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 4.89g g Buckwheat
Fiber 5.4g 10g Buckwheat
Calcium 217mg 18mg Nattō
Iron 8.6mg 2.2mg Nattō
Magnesium 115mg 231mg Buckwheat
Phosphorus 174mg 347mg Buckwheat
Potassium 729mg 460mg Nattō
Sodium 7mg 1mg Buckwheat
Zinc 3.03mg 2.4mg Nattō
Copper 0.667mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.101mg Nattō
Vitamin B2 0.19mg 0.425mg Buckwheat
Vitamin B3 0mg 7.02mg Buckwheat
Vitamin B5 0.215mg 1.233mg Buckwheat
Vitamin B6 0.13mg 0.21mg Buckwheat
Folate 8µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.192mg Nattō
Threonine 0.813mg 0.506mg Nattō
Isoleucine 0.931mg 0.498mg Nattō
Leucine 1.509mg 0.832mg Nattō
Lysine 1.145mg 0.672mg Nattō
Methionine 0.208mg 0.172mg Nattō
Phenylalanine 0.941mg 0.52mg Nattō
Valine 1.018mg 0.678mg Nattō
Histidine 0.512mg 0.309mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 1.591g 0.741g Buckwheat
Monounsaturated Fat 2.43g 1.04g Nattō
Polyunsaturated fat 6.21g 1.039g 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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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
33
Buckwheat
Mineral Summary Score
114
Nattō
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
13%
Nattō
72%
Buckwheat
Fats
51%
Nattō
16%
Buckwheat

Comparison summary

Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.5)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.85g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.