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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.

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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 Iron +245.4%
Contains more Calcium +280.7%
Contains more Potassium +247.1%
Contains more Magnesium +139.6%
Contains more Copper +58.8%
Contains more Zinc +18.4%
Contains less Sodium -99.8%
Equal in Phosphorus - 159
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 94% 18% 19% 35% 140% 70% 69% 487%
Contains more Iron +245.4%
Contains more Calcium +280.7%
Contains more Potassium +247.1%
Contains more Magnesium +139.6%
Contains more Copper +58.8%
Contains more Zinc +18.4%
Contains less Sodium -99.8%
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 Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Contains more Folate +137.5%
Equal in Vitamin E - 0.01
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6% 1% 0% 25% 54% 17% 21% 46% 10% 74% 15%
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 Vitamin B12 +∞%
Contains more Vitamin K +26.8%
Contains more Folate +137.5%
Equal in Vitamin E - 0.01

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 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

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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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)

All nutrients comparison - raw data values

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

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.