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Nattō vs Dashi - In-Depth Nutrition Comparison

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The main differences between Nattō and Dashi

  • Nattō has more Iron, Zinc, Fiber, and Magnesium, however Dashi has more Copper, Vitamin K, Selenium, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Iron from Nattō is 95% higher.
  • Dashi has 34 times less Zinc than Nattō. Nattō has 3.03mg of Zinc, while Dashi has 0.09mg.
  • Nattō is lower in Sodium.

Food types used in this article are Natto and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Nattō vs Dashi 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
8
:
0
Dashi
Contains more Calcium +16%
Contains more Iron +735%
Contains more Magnesium +105.4%
Contains more Potassium +135.9%
Contains less Sodium -99.3%
Contains more Zinc +3266.7%
Contains more Copper +∞%
Equal in Phosphorus - 166
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 57% 39% 40% 72% 28% 140% 3% 0%
Contains more Calcium +16%
Contains more Iron +735%
Contains more Magnesium +105.4%
Contains more Potassium +135.9%
Contains less Sodium -99.3%
Contains more Zinc +3266.7%
Contains more Copper +∞%
Equal in Phosphorus - 166

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
:
7
Dashi
Contains more Vitamin C +1081.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B6 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +7100%
Contains more Vitamin B2 +126.3%
Contains more Vitamin B3 +∞%
Contains more Folate +162.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +189.6%
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 30% 15% 0% 4% 25% 100% 47% 0% 24% 16% 38% 168%
Contains more Vitamin C +1081.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B6 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +7100%
Contains more Vitamin B2 +126.3%
Contains more Vitamin B3 +∞%
Contains more Folate +162.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +189.6%

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

All nutrients comparison - raw data values

Nutrient Nattō Dashi Opinion
Net carbs 7.28g 64.68g Dashi
Protein 19.4g 16.7g Nattō
Fats 11g 13.89g Dashi
Carbs 12.68g 64.88g Dashi
Calories 211kcal 438kcal Dashi
Starch g g
Fructose g g
Sugar 4.89g 14.47g Nattō
Fiber 5.4g 0.2g Nattō
Calcium 217mg 187mg Nattō
Iron 8.6mg 1.03mg Nattō
Magnesium 115mg 56mg Nattō
Phosphorus 174mg 166mg Nattō
Potassium 729mg 309mg Nattō
Sodium 7mg 1067mg Nattō
Zinc 3.03mg 0.09mg Nattō
Copper 0.667mg 0mg Nattō
Vitamin A 0IU 500IU Dashi
Vitamin E 0.01mg 0.72mg Dashi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 1.1mg Nattō
Vitamin B1 0.16mg 0.1mg Nattō
Vitamin B2 0.19mg 0.43mg Dashi
Vitamin B3 0mg 2.46mg Dashi
Vitamin B5 0.215mg mg Nattō
Vitamin B6 0.13mg 0.1mg Nattō
Folate 8µg 21µg Dashi
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 23.1µg 66.9µg Dashi
Tryptophan 0.223mg mg Nattō
Threonine 0.813mg mg Nattō
Isoleucine 0.931mg mg Nattō
Leucine 1.509mg mg Nattō
Lysine 1.145mg mg Nattō
Methionine 0.208mg mg Nattō
Phenylalanine 0.941mg mg Nattō
Valine 1.018mg mg Nattō
Histidine 0.512mg mg Nattō
Cholesterol 0mg 13mg Nattō
Trans Fat 0g g Dashi
Saturated Fat 1.591g 3.433g Nattō
Monounsaturated Fat 2.43g 5.365g Dashi
Polyunsaturated fat 6.21g 4.485g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Dashi
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
38
Dashi
Mineral Summary Score
114
Nattō
47
Dashi

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
100%
Dashi
Carbohydrates
13%
Nattō
65%
Dashi
Fats
51%
Nattō
64%
Dashi

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 9.58g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 1060mg)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 1.842g)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 56)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $2.1)
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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.