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Nattō vs. Hummus — In-Depth Nutrition Comparison

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Differences between Nattō and Hummus

  • Nattō has more Iron, Manganese, Calcium, Copper, Potassium, Vitamin C, Selenium, and Zinc, while Hummus has more Folate.
  • Nattō's daily need coverage for Iron is 77% higher.
  • The amount of Sodium in Nattō is lower.

The food types used in this comparison are Natto and Hummus, commercial.

Infographic

Nattō vs Hummus 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
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%
Hummus
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more MagnesiumMagnesium +62%
Contains more CalciumCalcium +471.1%
Contains more PotassiumPotassium +219.7%
Contains more IronIron +252.5%
Contains more CopperCopper +26.6%
Contains more ZincZinc +65.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +97.7%
Contains more SeleniumSelenium +238.5%
~equal in Phosphorus ~176mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Hummus
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.8% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +196.9%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +937.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +14.6%
Contains more OtherOther +17.3%
Contains more CarbsCarbs +12.7%
Contains more WaterWater +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
1
16% 24% 61%
Saturated Fat: Sat. Fat 1.591 g
Monounsaturated Fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Hummus
2
16% 44% 40%
Saturated Fat: Sat. Fat 1.437 g
Monounsaturated Fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains more Poly. FatPolyunsaturated fat +71.9%
Contains more Mono. FatMonounsaturated Fat +66.2%
~equal in Saturated Fat ~1.437g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Hummus
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Hummus Opinion
Calories 211kcal 166kcal Nattō
Protein 19.4g 7.9g Nattō
Fats 11g 9.6g Nattō
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 8.29g Hummus
Carbs 12.68g 14.29g Hummus
Magnesium 115mg 71mg Nattō
Calcium 217mg 38mg Nattō
Potassium 729mg 228mg Nattō
Iron 8.6mg 2.44mg Nattō
Sugar 4.89g Hummus
Fiber 5.4g 6g Hummus
Copper 0.667mg 0.527mg Nattō
Zinc 3.03mg 1.83mg Nattō
Phosphorus 174mg 176mg Hummus
Sodium 7mg 379mg Nattō
Vitamin A 0IU 30IU Hummus
Vitamin E 0.01mg Nattō
Manganese 1.528mg 0.773mg Nattō
Selenium 8.8µg 2.6µg Nattō
Vitamin B1 0.16mg 0.18mg Hummus
Vitamin B2 0.19mg 0.064mg Nattō
Vitamin B3 0mg 0.582mg Hummus
Vitamin B5 0.215mg 0.132mg Nattō
Vitamin B6 0.13mg 0.2mg Hummus
Vitamin K 23.1µg Nattō
Folate 8µg 83µg Hummus
Choline 57mg Nattō
Saturated Fat 1.591g 1.437g Hummus
Monounsaturated Fat 2.43g 4.039g Hummus
Polyunsaturated fat 6.21g 3.613g Nattō
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Hummus
Minerals Daily Need Coverage Score
116%
Nattō
64%
Hummus

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 372mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.6)
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.

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.