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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.

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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 Iron +735%
Contains more Calcium +16%
Contains more Potassium +135.9%
Contains more Magnesium +105.4%
Contains more Copper +∞%
Contains more Zinc +3266.7%
Contains less Sodium -99.3%
Equal in Phosphorus - 166
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 57% 28% 40% 0% 3% 72% 140%
Contains more Iron +735%
Contains more Calcium +16%
Contains more Potassium +135.9%
Contains more Magnesium +105.4%
Contains more Copper +∞%
Contains more Zinc +3266.7%
Contains less Sodium -99.3%
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 Vitamin B12 +∞%
Contains more Vitamin K +189.6%
Contains more Folate +162.5%
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 4% 30% 15% 0% 25% 100% 47% 0% 24% 38% 168% 16%
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 Vitamin B12 +∞%
Contains more Vitamin K +189.6%
Contains more Folate +162.5%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Dashi
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 lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 13mg)
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 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.

All nutrients comparison - raw data values

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