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  6. Nattō vs. Dashi

Nattō vs. Dashi — In-Depth Nutrition Comparison

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The main differences between nattō and dashi

  • Nattō has more iron, copper, zinc, fiber, and magnesium; however, dashi has more vitamin K, selenium, vitamin B2, and vitamin B3.
  • Daily need coverage for iron for nattō is 95% higher.
  • 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
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Dashi
Dashi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +105.4%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +135.9%
Contains more IronIron +735%
Contains more CopperCopper +∞%
Contains more ZincZinc +3266.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +213.6%
~equal in Phosphorus ~166mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Dashi
Dashi
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.7% 0% 8.3% 14% 25% 99% 46% 0% 23% 38% 167% 16%
Contains more Vitamin CVitamin C +1081.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +189.6%
Contains more FolateFolate +162.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Dashi DV% diff.
Iron 8.6mg 1.03mg 95%
Copper 0.667mg 0mg 74%
Manganese 1.528mg 66%
Sodium 7mg 1067mg 46%
Vitamin K 23.1µg 66.9µg 37%
Selenium 8.8µg 27.6µg 34%
Zinc 3.03mg 0.09mg 27%
Fiber 5.4g 0.2g 21%
Vitamin B2 0.19mg 0.43mg 18%
Carbs 12.68g 64.88g 17%
Vitamin B3 0mg 2.46mg 15%
Magnesium 115mg 56mg 14%
Vitamin C 13mg 1.1mg 13%
Vitamin B12 0µg 0.3µg 13%
Potassium 729mg 309mg 12%
Polyunsaturated fat 6.21g 4.485g 12%
Calories 211kcal 438kcal 11%
Choline 57mg 114.5mg 10%
Saturated fat 1.591g 3.433g 8%
Monounsaturated fat 2.43g 5.365g 7%
Protein 19.4g 16.7g 5%
Vitamin E 0.01mg 0.72mg 5%
Vitamin B1 0.16mg 0.1mg 5%
Fats 11g 13.89g 4%
Cholesterol 0mg 13mg 4%
Vitamin B5 0.215mg 4%
Calcium 217mg 187mg 3%
Vitamin A 0µg 25µg 3%
Folate 8µg 21µg 3%
Vitamin B6 0.13mg 0.1mg 2%
Phosphorus 174mg 166mg 1%
Protein per 100 calories 9.2g 3.8g N/A
Calories per 10 g protein 109kcal 262kcal N/A
Weight per 100 calories 47g 23g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Net carbs 7.28g 64.68g N/A
Sugar 4.89g 14.47g N/A
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Dashi
Dashi
3
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +16.2%
Contains more WaterWater +2292.2%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +411.7%
Contains more OtherOther +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Dashi
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -53.7%
Contains more Poly. FatPolyunsaturated fat +38.5%
Contains more Mono. FatMonounsaturated fat +120.8%

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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. 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.