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Nattō vs. Miso — In-Depth Nutrition Comparison

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A recap on the 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
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
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
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
Nattō
2
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%
Miso
Miso
8
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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.01mg

All nutrients comparison - raw data values

Nutrient Nattō Miso DV% diff.
Sodium 7mg 3728mg 162%
Iron 8.6mg 2.49mg 76%
Manganese 1.528mg 0.859mg 29%
Copper 0.667mg 0.42mg 27%
Polyunsaturated fat 6.21g 2.884g 22%
Magnesium 115mg 48mg 16%
Calcium 217mg 57mg 16%
Potassium 729mg 210mg 15%
Vitamin C 13mg 0mg 14%
Protein 19.4g 12.79g 13%
Fats 11g 6.01g 8%
Fructose 6g 8%
Vitamin B3 0mg 0.906mg 6%
Vitamin B1 0.16mg 0.098mg 5%
Vitamin B6 0.13mg 0.199mg 5%
Vitamin K 23.1µg 29.3µg 5%
Carbs 12.68g 25.37g 4%
Zinc 3.03mg 2.56mg 4%
Selenium 8.8µg 7µg 3%
Vitamin B2 0.19mg 0.233mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 8µg 19µg 3%
Choline 57mg 72.2mg 3%
Saturated fat 1.591g 1.025g 3%
Monounsaturated fat 2.43g 1.118g 3%
Phosphorus 174mg 159mg 2%
Vitamin B5 0.215mg 0.337mg 2%
Calories 211kcal 198kcal 1%
Protein per 100 calories 9.2g 6.5g N/A
Calories per 10 g protein 109kcal 155kcal N/A
Weight per 100 calories 47g 51g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
Net carbs 7.28g 19.97g N/A
Sugar 4.89g 6.2g N/A
Fiber 5.4g 5.4g 0%
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0.01mg 0%
Tryptophan 0.223mg 0.155mg 0%
Threonine 0.813mg 0.479mg 0%
Isoleucine 0.931mg 0.508mg 0%
Leucine 1.509mg 0.82mg 0%
Lysine 1.145mg 0.478mg 0%
Methionine 0.208mg 0.129mg 0%
Phenylalanine 0.941mg 0.486mg 0%
Valine 1.018mg 0.547mg 0%
Histidine 0.512mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
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
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
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%

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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. 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.