Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Nattō
  5. Compare
  6. Nattō vs. Bulgur dry

Nattō vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

A recap on differences between Nattō and Bulgur dry

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

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

Infographic

Nattō vs Bulgur dry 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
:
3
Bulgur dry
Bulgur dry
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 Selenium +282.6%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Contains more Manganese +99.5%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
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 Selenium +282.6%
Contains more Magnesium +42.6%
Contains more Phosphorus +72.4%
Contains more Manganese +99.5%

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
:
7
Bulgur dry
Bulgur dry
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%
Nattō
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%
Bulgur dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Bulgur dry
Bulgur dry
Contains more Protein +57.9%
Contains more Fats +727.1%
Contains more Water +511.3%
Contains more Other +25.8%
Contains more Carbs +498.3%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +57.9%
Contains more Fats +727.1%
Contains more Water +511.3%
Contains more Other +25.8%
Contains more Carbs +498.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +1304.6%
Contains more Polyunsaturated fat +1047.9%
Contains less Saturated Fat -85.4%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +1304.6%
Contains more Polyunsaturated fat +1047.9%
Contains less Saturated Fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Bulgur dry
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 dry Opinion
Net carbs 7.28g 63.37g Bulgur dry
Protein 19.4g 12.29g Nattō
Fats 11g 1.33g Nattō
Carbs 12.68g 75.87g Bulgur dry
Calories 211kcal 342kcal Bulgur dry
Sugar 4.89g 0.41g Bulgur dry
Fiber 5.4g 12.5g Bulgur dry
Calcium 217mg 35mg Nattō
Iron 8.6mg 2.46mg Nattō
Magnesium 115mg 164mg Bulgur dry
Phosphorus 174mg 300mg Bulgur dry
Potassium 729mg 410mg Nattō
Sodium 7mg 17mg Nattō
Zinc 3.03mg 1.93mg Nattō
Copper 0.667mg 0.335mg Nattō
Manganese 1.528mg 3.048mg Bulgur dry
Selenium 8.8µg 2.3µg Nattō
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.01mg 0.06mg Bulgur dry
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.232mg Bulgur dry
Vitamin B2 0.19mg 0.115mg Nattō
Vitamin B3 0mg 5.114mg Bulgur dry
Vitamin B5 0.215mg 1.045mg Bulgur dry
Vitamin B6 0.13mg 0.342mg Bulgur dry
Folate 8µg 27µg Bulgur dry
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
Saturated Fat 1.591g 0.232g Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
Minerals Daily Need Coverage Score
116%
Nattō
96%
Bulgur dry

Comparison summary

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

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. Bulgur dry - 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.