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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, Potassium, and Vitamin C, however, Miso is higher in Vitamin B3, and Vitamin B6.
  • Miso covers your daily Sodium needs 162% more than Nattō.
  • 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" 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%
Miso
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +139.6%
Contains more CalciumCalcium +280.7%
Contains more PotassiumPotassium +247.1%
Contains more IronIron +245.4%
Contains more CopperCopper +58.8%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +25.7%
~equal in Phosphorus ~159mg

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
2
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%
Miso
9
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +56.7%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.8%
Contains more FolateFolate +137.5%
Contains more CholineCholine +26.7%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~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
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +51.7%
Contains more FatsFats +83%
Contains more WaterWater +27.9%
Contains more CarbsCarbs +100.1%
Contains more OtherOther +574.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Miso
1
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated Fat +117.4%
Contains more Poly. FatPolyunsaturated fat +115.3%
Contains less Sat. FatSaturated Fat -35.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 211kcal 198kcal Nattō
Protein 19.4g 12.79g Nattō
Fats 11g 6.01g Nattō
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 19.97g Miso
Carbs 12.68g 25.37g Miso
Magnesium 115mg 48mg Nattō
Calcium 217mg 57mg Nattō
Potassium 729mg 210mg Nattō
Iron 8.6mg 2.49mg Nattō
Sugar 4.89g 6.2g Nattō
Fiber 5.4g 5.4g
Copper 0.667mg 0.42mg Nattō
Zinc 3.03mg 2.56mg Nattō
Phosphorus 174mg 159mg Nattō
Sodium 7mg 3728mg Nattō
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.01mg 0.01mg
Manganese 1.528mg 0.859mg Nattō
Selenium 8.8µg 7µg 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
Vitamin B12 0µg 0.08µg Miso
Vitamin K 23.1µg 29.3µg Miso
Folate 8µg 19µg Miso
Choline 57mg 72.2mg Miso
Saturated Fat 1.591g 1.025g Miso
Monounsaturated Fat 2.43g 1.118g Nattō
Polyunsaturated fat 6.21g 2.884g Nattō
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
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Miso
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
23%
Miso
Minerals Daily Need Coverage Score
116%
Nattō
108%
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

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. 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.