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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.

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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 Iron +249.6%
Contains more Calcium +520%
Contains more Potassium +77.8%
Contains more Copper +99.1%
Contains more Zinc +57%
Contains less Sodium -58.8%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +249.6%
Contains more Calcium +520%
Contains more Potassium +77.8%
Contains more Copper +99.1%
Contains more Zinc +57%
Contains less Sodium -58.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.