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  6. Nattō vs. Okara

Nattō vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between nattō and okara

  • The amount of iron, copper, manganese, zinc, magnesium, phosphorus, potassium, vitamin C, calcium, and vitamin B2 in nattō is higher than in okara.
  • Nattō covers your daily need for iron, 91% more than okara.

These are the specific foods used in this comparison Natto and Okara.

Infographic

Nattō vs Okara 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%
Okara
Okara
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +342.3%
Contains more CalciumCalcium +171.3%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +561.5%
Contains more CopperCopper +233.5%
Contains more ZincZinc +441.1%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +278.2%
Contains more SeleniumSelenium +20.5%

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
7
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%
Okara
Okara
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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Okara DV% diff.
Iron 8.6mg 1.3mg 91%
Copper 0.667mg 0.2mg 52%
Manganese 1.528mg 0.404mg 49%
Polyunsaturated fat 6.21g 0.755g 36%
Protein 19.4g 3.52g 32%
Fiber 5.4g 22%
Zinc 3.03mg 0.56mg 22%
Magnesium 115mg 26mg 21%
Vitamin K 23.1µg 19%
Phosphorus 174mg 60mg 16%
Potassium 729mg 213mg 15%
Fats 11g 1.73g 14%
Vitamin C 13mg 0mg 14%
Calcium 217mg 80mg 14%
Vitamin B2 0.19mg 0.02mg 13%
Vitamin B1 0.16mg 0.02mg 12%
Choline 57mg 10%
Calories 211kcal 76kcal 7%
Saturated fat 1.591g 0.193g 6%
Folate 8µg 26µg 5%
Monounsaturated fat 2.43g 0.295g 5%
Selenium 8.8µg 10.6µg 3%
Vitamin B5 0.215mg 0.088mg 3%
Vitamin B3 0mg 0.1mg 1%
Vitamin B6 0.13mg 0.115mg 1%
Protein per 100 calories 9.2g 4.6g N/A
Calories per 10 g protein 109kcal 216kcal N/A
Weight per 100 calories 47g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 7.28g 12.23g N/A
Carbs 12.68g 12.23g 0%
Sugar 4.89g N/A
Sodium 7mg 9mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.223mg 0.05mg 0%
Threonine 0.813mg 0.131mg 0%
Isoleucine 0.931mg 0.159mg 0%
Leucine 1.509mg 0.244mg 0%
Lysine 1.145mg 0.212mg 0%
Methionine 0.208mg 0.041mg 0%
Phenylalanine 0.941mg 0.157mg 0%
Valine 1.018mg 0.162mg 0%
Histidine 0.512mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +451.1%
Contains more FatsFats +535.8%
Contains more OtherOther +115.9%
Contains more WaterWater +48.4%
~equal in Carbs ~12.23g

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
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +723.7%
Contains more Poly. FatPolyunsaturated fat +722.5%
Contains less Sat. FatSaturated fat -87.9%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.