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Nattō vs Couscous - In-Depth Nutrition Comparison

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Important differences between Nattō and Couscous

  • Nattō has more Iron, Copper, Manganese, Magnesium, Zinc, Phosphorus, Calcium, Potassium, and Vitamin K, however Couscous has more Selenium.
  • Nattō's daily need coverage for Iron is 103% more.
  • Nattō has 231 times more Vitamin K than Couscous. Nattō has 23.1µg of Vitamin K, while Couscous has 0.1µg.

The food varieties used in the comparison are Natto and Couscous, cooked.

Infographic

Nattō vs Couscous 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 Iron +2163.2%
Contains more Calcium +2612.5%
Contains more Potassium +1156.9%
Contains more Magnesium +1337.5%
Contains more Copper +1526.8%
Contains more Zinc +1065.4%
Contains more Phosphorus +690.9%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +2163.2%
Contains more Calcium +2612.5%
Contains more Potassium +1156.9%
Contains more Magnesium +1337.5%
Contains more Copper +1526.8%
Contains more Zinc +1065.4%
Contains more Phosphorus +690.9%
Contains less Sodium -28.6%

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
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +603.7%
Contains more Vitamin B6 +154.9%
Contains more Vitamin K +23000%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +72.6%
Contains more Folate +87.5%
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% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +603.7%
Contains more Vitamin B6 +154.9%
Contains more Vitamin K +23000%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +72.6%
Contains more Folate +87.5%

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
7
Couscous
Mineral Summary Score
114
Nattō
7
Couscous

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
23%
Couscous
Carbohydrates
13%
Nattō
23%
Couscous
Fats
51%
Nattō
1%
Couscous

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Couscous
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 is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.79g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.562g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.8)
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.

All nutrients comparison - raw data values

Nutrient Nattō Couscous Opinion
Calories 211 112 Nattō
Protein 19.4 3.79 Nattō
Fats 11 0.16 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 0.38 Nattō
Calcium 217 8 Nattō
Potassium 729 58 Nattō
Magnesium 115 8 Nattō
Sugar 4.89 0.1 Couscous
Fiber 5.4 1.4 Nattō
Copper 0.667 0.041 Nattō
Zinc 3.03 0.26 Nattō
Starch
Phosphorus 174 22 Nattō
Sodium 7 5 Couscous
Vitamin A 0 0
Vitamin E 0.01 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.16 0.063 Nattō
Vitamin B2 0.19 0.027 Nattō
Vitamin B3 0 0.983 Couscous
Vitamin B5 0.215 0.371 Couscous
Vitamin B6 0.13 0.051 Nattō
Vitamin B12 0 0
Vitamin K 23.1 0.1 Nattō
Folate 8 15 Couscous
Trans Fat 0 Couscous
Saturated Fat 1.591 0.029 Couscous
Monounsaturated Fat 2.43 0.022 Nattō
Polyunsaturated fat 6.21 0.064 Nattō
Tryptophan 0.223 0.049 Nattō
Threonine 0.813 0.1 Nattō
Isoleucine 0.931 0.147 Nattō
Leucine 1.509 0.259 Nattō
Lysine 1.145 0.073 Nattō
Methionine 0.208 0.059 Nattō
Phenylalanine 0.941 0.184 Nattō
Valine 1.018 0.162 Nattō
Histidine 0.512 0.077 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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.