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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, Copper, Zinc, Fiber, and Magnesium, however, Dashi has more Vitamin K, Selenium, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Iron from 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
9
:
1
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 +∞%
Contains more Selenium +213.6%
Equal in Phosphorus - 166
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
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 +∞%
Contains more Selenium +213.6%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
:
3
Dashi
Contains more Protein +16.2%
Contains more Water +2292.2%
Contains more Fats +26.3%
Contains more Carbs +411.7%
Contains more Other +17.4%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
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 Protein +16.2%
Contains more Water +2292.2%
Contains more Fats +26.3%
Contains more Carbs +411.7%
Contains more Other +17.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.528mg Nattō
Selenium 8.8µg 27.6µg Dashi
Vitamin A 0IU 500IU Dashi
Vitamin A RAE 0µg 25µg Dashi
Vitamin E 0.01mg 0.72mg Dashi
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 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 Nattō
Threonine 0.813mg Nattō
Isoleucine 0.931mg Nattō
Leucine 1.509mg Nattō
Lysine 1.145mg Nattō
Methionine 0.208mg Nattō
Phenylalanine 0.941mg Nattō
Valine 1.018mg Nattō
Histidine 0.512mg Nattō
Cholesterol 0mg 13mg Nattō
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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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
38%
Dashi
Minerals Daily Need Coverage Score
116%
Nattō
53%
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

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.