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Nattō vs Semolina - In-Depth Nutrition Comparison

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How are Nattō and Semolina different?

  • Nattō is higher in Iron, Copper, Manganese, Magnesium, Vitamin K, Zinc, and Potassium, however Semolina is richer in Vitamin B3, Vitamin B6, and Selenium.
  • Daily need coverage for Iron from Nattō is 98% higher.
  • Nattō contains 231 times more Vitamin K than Semolina. While Nattō contains 23.1µg of Vitamin K, Semolina contains only 0.1µg.

Natto and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Nattō vs Semolina 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
:
Contains more Iron +1062.2%
Contains more Calcium +205.6%
Contains more Potassium +319%
Contains more Magnesium +325.9%
Contains more Copper +134.9%
Contains more Zinc +197.1%
Contains more Phosphorus +13.7%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +1062.2%
Contains more Calcium +205.6%
Contains more Potassium +319%
Contains more Magnesium +325.9%
Contains more Copper +134.9%
Contains more Zinc +197.1%
Contains more Phosphorus +13.7%
Contains less Sodium -71.4%

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
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +280%
Contains more Vitamin K +23000%
Contains more Vitamin E +200%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +212.6%
Contains more Vitamin B6 +247.7%
Equal in Folate - 8
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% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +280%
Contains more Vitamin K +23000%
Contains more Vitamin E +200%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +212.6%
Contains more Vitamin B6 +247.7%
Equal in Folate - 8

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
26
Semolina
Mineral Summary Score
114
Nattō
34
Semolina

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
45%
Semolina
Carbohydrates
13%
Nattō
81%
Semolina
Fats
51%
Nattō
5%
Semolina

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Semolina
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?
Semolina
Semolina is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.297g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 2)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.7)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Semolina Opinion
Calories 211 374 Semolina
Protein 19.4 7.51 Nattō
Fats 11 1.03 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 0.74 Nattō
Calcium 217 71 Nattō
Potassium 729 174 Nattō
Magnesium 115 27 Nattō
Sugar 4.89 0.33 Semolina
Fiber 5.4 1.8 Nattō
Copper 0.667 0.284 Nattō
Zinc 3.03 1.02 Nattō
Starch 68.29 Semolina
Phosphorus 174 153 Nattō
Sodium 7 2 Semolina
Vitamin A 0 0
Vitamin E 0.01 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.16 0.224 Semolina
Vitamin B2 0.19 0.05 Nattō
Vitamin B3 0 5.048 Semolina
Vitamin B5 0.215 0.672 Semolina
Vitamin B6 0.13 0.452 Semolina
Vitamin B12 0 0
Vitamin K 23.1 0.1 Nattō
Folate 8 8
Trans Fat 0 Semolina
Saturated Fat 1.591 0.294 Semolina
Monounsaturated Fat 2.43 0.258 Nattō
Polyunsaturated fat 6.21 0.322 Nattō
Tryptophan 0.223 0.103 Nattō
Threonine 0.813 0.271 Nattō
Isoleucine 0.931 0.339 Nattō
Leucine 1.509 0.656 Nattō
Lysine 1.145 0.215 Nattō
Methionine 0.208 0.183 Nattō
Phenylalanine 0.941 0.398 Nattō
Valine 1.018 0.47 Nattō
Histidine 0.512 0.185 Nattō
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.