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Nattō vs Pasta - In-Depth Nutrition Comparison

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What are the differences between Nattō and Pasta?

  • Nattō is higher in Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, and Phosphorus, yet Pasta is higher in Vitamin C, and Folate.
  • Nattō's daily need coverage for Iron is 93% more.
  • Nattō has 36 times more Calcium than Pasta. While Nattō has 217mg of Calcium, Pasta has only 6mg.

We used Natto and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Nattō vs Pasta 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
7
:
1
Pasta
Contains more Calcium +3516.7%
Contains more Iron +654.4%
Contains more Magnesium +538.9%
Contains more Phosphorus +176.2%
Contains more Potassium +2937.5%
Contains more Zinc +441.1%
Contains more Copper +617.2%
Contains less Sodium -14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +3516.7%
Contains more Iron +654.4%
Contains more Magnesium +538.9%
Contains more Phosphorus +176.2%
Contains more Potassium +2937.5%
Contains more Zinc +441.1%
Contains more Copper +617.2%
Contains less Sodium -14.3%

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
7
:
5
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +282.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B3 +∞%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +282.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B3 +∞%
Contains more Folate +700%
Contains more Vitamin B12 +∞%

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Pasta Opinion
Net carbs 7.28g 24.93g Pasta
Protein 19.4g 5.15g Nattō
Fats 11g 1.05g Nattō
Carbs 12.68g 24.93g Pasta
Calories 211kcal 131kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Pasta
Fiber 5.4g g Nattō
Calcium 217mg 6mg Nattō
Iron 8.6mg 1.14mg Nattō
Magnesium 115mg 18mg Nattō
Phosphorus 174mg 63mg Nattō
Potassium 729mg 24mg Nattō
Sodium 7mg 6mg Pasta
Zinc 3.03mg 0.56mg Nattō
Copper 0.667mg 0.093mg Nattō
Vitamin A 0IU 20IU Pasta
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU IU Nattō
Vitamin D 0µg µg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.209mg Pasta
Vitamin B2 0.19mg 0.15mg Nattō
Vitamin B3 0mg 0.992mg Pasta
Vitamin B5 0.215mg 0.183mg Nattō
Vitamin B6 0.13mg 0.034mg Nattō
Folate 8µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.065mg Nattō
Threonine 0.813mg 0.134mg Nattō
Isoleucine 0.931mg 0.197mg Nattō
Leucine 1.509mg 0.348mg Nattō
Lysine 1.145mg 0.097mg Nattō
Methionine 0.208mg 0.079mg Nattō
Phenylalanine 0.941mg 0.247mg Nattō
Valine 1.018mg 0.217mg Nattō
Histidine 0.512mg 0.103mg Nattō
Cholesterol 0mg 33mg Nattō
Trans Fat 0g g Pasta
Saturated Fat 1.591g 0.15g Pasta
Monounsaturated Fat 2.43g 0.124g Nattō
Polyunsaturated fat 6.21g 0.429g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
16
Pasta
Mineral Summary Score
114
Nattō
17
Pasta

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
31%
Pasta
Carbohydrates
13%
Nattō
25%
Pasta
Fats
51%
Nattō
5%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.441g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.9)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.