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  6. Nattō vs. Semolina

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 for 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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
8
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +325.9%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +319%
Contains more IronIron +1062.2%
Contains more CopperCopper +134.9%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +13.7%
Contains more ManganeseManganese +47.6%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +126.1%

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
Nattō
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin KVitamin K +23000%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +212.6%
Contains more Vitamin B6Vitamin B6 +247.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Nattō Semolina DV% diff.
Iron 8.6mg 0.74mg 98%
Copper 0.667mg 0.284mg 43%
Polyunsaturated fat 6.21g 0.322g 39%
Vitamin B3 0mg 5.048mg 32%
Starch 68.29g 28%
Vitamin B6 0.13mg 0.452mg 25%
Protein 19.4g 7.51g 24%
Carbs 12.68g 80.89g 23%
Magnesium 115mg 27mg 21%
Manganese 1.528mg 1.035mg 21%
Selenium 8.8µg 19.9µg 20%
Vitamin K 23.1µg 0.1µg 19%
Zinc 3.03mg 1.02mg 18%
Potassium 729mg 174mg 16%
Fats 11g 1.03g 15%
Calcium 217mg 71mg 15%
Vitamin C 13mg 0mg 14%
Fiber 5.4g 1.8g 14%
Vitamin B2 0.19mg 0.05mg 11%
Choline 57mg 10%
Vitamin B5 0.215mg 0.672mg 9%
Calories 211kcal 374kcal 8%
Saturated fat 1.591g 0.294g 6%
Vitamin B1 0.16mg 0.224mg 5%
Monounsaturated fat 2.43g 0.258g 5%
Phosphorus 174mg 153mg 3%
Protein per 100 calories 9.2g 2g N/A
Calories per 10 g protein 109kcal 498kcal N/A
Weight per 100 calories 47g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 2 N/A
Net carbs 7.28g 79.09g N/A
Sugar 4.89g 0.33g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.01mg 0.03mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.223mg 0.103mg 0%
Threonine 0.813mg 0.271mg 0%
Isoleucine 0.931mg 0.339mg 0%
Leucine 1.509mg 0.656mg 0%
Lysine 1.145mg 0.215mg 0%
Methionine 0.208mg 0.183mg 0%
Phenylalanine 0.941mg 0.398mg 0%
Valine 1.018mg 0.47mg 0%
Histidine 0.512mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +158.3%
Contains more FatsFats +968%
Contains more WaterWater +458%
Contains more OtherOther +167.6%
Contains more CarbsCarbs +537.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +841.9%
Contains more Poly. FatPolyunsaturated fat +1828.6%
Contains less Sat. FatSaturated fat -81.5%

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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. 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.