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Nattō vs. Powdered milk — In-Depth Nutrition Comparison

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A recap on differences between nattō and powdered milk

  • Nattō has more iron, copper, and manganese; however, powdered milk is higher in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5.
  • Powdered milk covers your daily vitamin B12 needs 135% more than nattō.
  • Powdered milk contains 38 times less manganese than nattō. Nattō contains 1.528mg of manganese, while powdered milk contains 0.04mg.
  • Nattō has less saturated fat.
  • The glycemic index of nattō is higher.

Food varieties used in this article are Natto and Milk, dry, whole, without added vitamin D.

Infographic

Nattō vs Powdered milk 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more MagnesiumMagnesium +35.3%
Contains more IronIron +1729.8%
Contains more CopperCopper +733.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +3720%
Contains more CalciumCalcium +320.3%
Contains more PotassiumPotassium +82.4%
Contains more ZincZinc +10.2%
Contains more PhosphorusPhosphorus +346%
Contains more SeleniumSelenium +85.2%

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
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +51.2%
Contains more Vitamin KVitamin K +950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +534.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +956.3%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +362.5%
Contains more CholineCholine +106%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
1
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2127.5%
Contains more ProteinProtein +35.7%
Contains more FatsFats +142.8%
Contains more CarbsCarbs +203%
Contains more OtherOther +220%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +833.8%
Contains more Mono. FatMonounsaturated fat +226.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Iron 8.6mg 0.47mg 102%
Phosphorus 174mg 776mg 86%
Vitamin B2 0.19mg 1.205mg 78%
Calcium 217mg 912mg 70%
Saturated fat 1.591g 16.742g 69%
Manganese 1.528mg 0.04mg 65%
Copper 0.667mg 0.08mg 65%
Vitamin B5 0.215mg 2.271mg 41%
Polyunsaturated fat 6.21g 0.665g 37%
Cholesterol 0mg 97mg 32%
Vitamin A 0µg 258µg 29%
Fats 11g 26.71g 24%
Fiber 5.4g 0g 22%
Potassium 729mg 1330mg 18%
Vitamin K 23.1µg 2.2µg 17%
Sodium 7mg 371mg 16%
Calories 211kcal 496kcal 14%
Monounsaturated fat 2.43g 7.924g 14%
Protein 19.4g 26.32g 14%
Selenium 8.8µg 16.3µg 14%
Vitamin B6 0.13mg 0.302mg 13%
Choline 57mg 117.4mg 11%
Vitamin B1 0.16mg 0.283mg 10%
Carbs 12.68g 38.42g 9%
Folate 8µg 37µg 7%
Magnesium 115mg 85mg 7%
Vitamin C 13mg 8.6mg 5%
Vitamin B3 0mg 0.646mg 4%
Vitamin E 0.01mg 0.58mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Zinc 3.03mg 3.34mg 3%
Net carbs 7.28g 38.42g N/A
Sugar 4.89g 38.42g N/A
Tryptophan 0.223mg 0.371mg 0%
Threonine 0.813mg 1.188mg 0%
Isoleucine 0.931mg 1.592mg 0%
Leucine 1.509mg 2.578mg 0%
Lysine 1.145mg 2.087mg 0%
Methionine 0.208mg 0.66mg 0%
Phenylalanine 0.941mg 1.271mg 0%
Valine 1.018mg 1.762mg 0%
Histidine 0.512mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Powdered milk
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
93%
Powdered milk
Minerals Daily Need Coverage Score
116%
Nattō
106%
Powdered milk

Comparison summary

Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 33.53g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 15.151g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.