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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.

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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 Iron +654.4%
Contains more Calcium +3516.7%
Contains more Potassium +2937.5%
Contains more Magnesium +538.9%
Contains more Copper +617.2%
Contains more Zinc +441.1%
Contains more Phosphorus +176.2%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +654.4%
Contains more Calcium +3516.7%
Contains more Potassium +2937.5%
Contains more Magnesium +538.9%
Contains more Copper +617.2%
Contains more Zinc +441.1%
Contains more Phosphorus +176.2%
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 Vitamin B12 +∞%
Contains more Folate +700%
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% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 Vitamin B12 +∞%
Contains more Folate +700%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Pasta
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?
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.

All nutrients comparison - raw data values

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

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.