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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 of Iron 91% more than Okara.

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

Infographic

Nattō vs Okara 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%
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
8
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%
Okara
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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +225%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Okara
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Okara Opinion
Calories 211kcal 76kcal Nattō
Protein 19.4g 3.52g Nattō
Fats 11g 1.73g Nattō
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 12.23g Okara
Carbs 12.68g 12.23g Nattō
Magnesium 115mg 26mg Nattō
Calcium 217mg 80mg Nattō
Potassium 729mg 213mg Nattō
Iron 8.6mg 1.3mg Nattō
Sugar 4.89g Okara
Fiber 5.4g Nattō
Copper 0.667mg 0.2mg Nattō
Zinc 3.03mg 0.56mg Nattō
Phosphorus 174mg 60mg Nattō
Sodium 7mg 9mg Nattō
Vitamin E 0.01mg Nattō
Manganese 1.528mg 0.404mg Nattō
Selenium 8.8µg 10.6µg Okara
Vitamin B1 0.16mg 0.02mg Nattō
Vitamin B2 0.19mg 0.02mg Nattō
Vitamin B3 0mg 0.1mg Okara
Vitamin B5 0.215mg 0.088mg Nattō
Vitamin B6 0.13mg 0.115mg Nattō
Vitamin K 23.1µg Nattō
Folate 8µg 26µg Okara
Choline 57mg Nattō
Saturated Fat 1.591g 0.193g Okara
Monounsaturated Fat 2.43g 0.295g Nattō
Polyunsaturated fat 6.21g 0.755g Nattō
Tryptophan 0.223mg 0.05mg Nattō
Threonine 0.813mg 0.131mg Nattō
Isoleucine 0.931mg 0.159mg Nattō
Leucine 1.509mg 0.244mg Nattō
Lysine 1.145mg 0.212mg Nattō
Methionine 0.208mg 0.041mg Nattō
Phenylalanine 0.941mg 0.157mg Nattō
Valine 1.018mg 0.162mg Nattō
Histidine 0.512mg 0.093mg Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Okara
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
5%
Okara
Minerals Daily Need Coverage Score
116%
Nattō
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.398g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 56)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō 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. 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.