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Nattō vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Bulgur

  • Nattō has more Iron, Copper, Calcium, and Vitamin K, however Bulgur is higher in Manganese, Vitamin B3, Fiber, Phosphorus, Vitamin B5, and Vitamin B6.
  • Nattō covers your daily Iron needs 77% more than Bulgur.
  • Bulgur contains 12 times less Vitamin K than Nattō. Nattō contains 23.1µg of Vitamin K, while Bulgur contains 1.9µg.

Food varieties used in this article are Natto and Bulgur, dry.

Infographic

Nattō vs Bulgur 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
Nattō
6
:
2
Bulgur
Contains more Calcium +520%
Contains more Iron +249.6%
Contains more Potassium +77.8%
Contains less Sodium -58.8%
Contains more Zinc +57%
Contains more Copper +99.1%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +520%
Contains more Iron +249.6%
Contains more Potassium +77.8%
Contains less Sodium -58.8%
Contains more Zinc +57%
Contains more Copper +99.1%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%

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
3
:
7
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin B2 +65.2%
Contains more Vitamin K +1115.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +386%
Contains more Vitamin B6 +163.1%
Contains more Folate +237.5%
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 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +65.2%
Contains more Vitamin K +1115.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +386%
Contains more Vitamin B6 +163.1%
Contains more Folate +237.5%

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 Bulgur
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nattō Bulgur Opinion
Net carbs 7.28g 63.37g Bulgur
Protein 19.4g 12.29g Nattō
Fats 11g 1.33g Nattō
Carbs 12.68g 75.87g Bulgur
Calories 211kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 4.89g 0.41g Bulgur
Fiber 5.4g 12.5g Bulgur
Calcium 217mg 35mg Nattō
Iron 8.6mg 2.46mg Nattō
Magnesium 115mg 164mg Bulgur
Phosphorus 174mg 300mg Bulgur
Potassium 729mg 410mg Nattō
Sodium 7mg 17mg Nattō
Zinc 3.03mg 1.93mg Nattō
Copper 0.667mg 0.335mg Nattō
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.01mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.232mg Bulgur
Vitamin B2 0.19mg 0.115mg Nattō
Vitamin B3 0mg 5.114mg Bulgur
Vitamin B5 0.215mg 1.045mg Bulgur
Vitamin B6 0.13mg 0.342mg Bulgur
Folate 8µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 1.9µg Nattō
Tryptophan 0.223mg 0.19mg Nattō
Threonine 0.813mg 0.354mg Nattō
Isoleucine 0.931mg 0.455mg Nattō
Leucine 1.509mg 0.83mg Nattō
Lysine 1.145mg 0.339mg Nattō
Methionine 0.208mg 0.19mg Nattō
Phenylalanine 0.941mg 0.58mg Nattō
Valine 1.018mg 0.554mg Nattō
Histidine 0.512mg 0.285mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 1.591g 0.232g Bulgur
Monounsaturated Fat 2.43g 0.173g Nattō
Polyunsaturated fat 6.21g 0.541g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Bulgur
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
29
Bulgur
Mineral Summary Score
114
Nattō
69
Bulgur

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
74%
Bulgur
Carbohydrates
13%
Nattō
76%
Bulgur
Fats
51%
Nattō
6%
Bulgur

Comparison summary

Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.359g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 9)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.1)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
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.

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.