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Nattō vs Miso - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Miso

  • Nattō has more Iron, Manganese, Copper, Calcium, Magnesium, and Potassium, however Miso is higher in Vitamin C, Vitamin B3, and Vitamin B6.
  • Miso covers your daily Sodium needs 162% more than Nattō.
  • Miso contains 4 times less Calcium than Nattō. Nattō contains 217mg of Calcium, while Miso contains 57mg.
  • Nattō has less Sodium.

Food varieties used in this article are Natto and Miso.

Infographic

Nattō vs Miso 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
Miso
Contains more Calcium +280.7%
Contains more Iron +245.4%
Contains more Magnesium +139.6%
Contains more Potassium +247.1%
Contains less Sodium -99.8%
Contains more Zinc +18.4%
Contains more Copper +58.8%
Equal in Phosphorus - 159
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 94% 35% 69% 19% 487% 70% 140%
Contains more Calcium +280.7%
Contains more Iron +245.4%
Contains more Magnesium +139.6%
Contains more Potassium +247.1%
Contains less Sodium -99.8%
Contains more Zinc +18.4%
Contains more Copper +58.8%
Equal in Phosphorus - 159

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
2
:
8
Miso
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +53.1%
Contains more Folate +137.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Equal in Vitamin E - 0.01
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 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +53.1%
Contains more Folate +137.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Equal in Vitamin E - 0.01

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

All nutrients comparison - raw data values

Nutrient Nattō Miso Opinion
Net carbs 7.28g 19.97g Miso
Protein 19.4g 12.79g Nattō
Fats 11g 6.01g Nattō
Carbs 12.68g 25.37g Miso
Calories 211kcal 198kcal Nattō
Starch g g
Fructose g 6g Miso
Sugar 4.89g 6.2g Nattō
Fiber 5.4g 5.4g
Calcium 217mg 57mg Nattō
Iron 8.6mg 2.49mg Nattō
Magnesium 115mg 48mg Nattō
Phosphorus 174mg 159mg Nattō
Potassium 729mg 210mg Nattō
Sodium 7mg 3728mg Nattō
Zinc 3.03mg 2.56mg Nattō
Copper 0.667mg 0.42mg Nattō
Vitamin A 0IU 87IU Miso
Vitamin E 0.01mg 0.01mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.098mg Nattō
Vitamin B2 0.19mg 0.233mg Miso
Vitamin B3 0mg 0.906mg Miso
Vitamin B5 0.215mg 0.337mg Miso
Vitamin B6 0.13mg 0.199mg Miso
Folate 8µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 23.1µg 29.3µg Miso
Tryptophan 0.223mg 0.155mg Nattō
Threonine 0.813mg 0.479mg Nattō
Isoleucine 0.931mg 0.508mg Nattō
Leucine 1.509mg 0.82mg Nattō
Lysine 1.145mg 0.478mg Nattō
Methionine 0.208mg 0.129mg Nattō
Phenylalanine 0.941mg 0.486mg Nattō
Valine 1.018mg 0.547mg Nattō
Histidine 0.512mg 0.243mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.591g 1.025g Miso
Monounsaturated Fat 2.43g 1.118g Nattō
Polyunsaturated fat 6.21g 2.884g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Miso
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
22
Miso
Mineral Summary Score
114
Nattō
116
Miso

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
77%
Miso
Carbohydrates
13%
Nattō
25%
Miso
Fats
51%
Nattō
28%
Miso

Comparison summary

Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 3721mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 5)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.566g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.