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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 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
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
4
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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin KVitamin K +23000%
Contains more CholineCholine +∞%
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 A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

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%
Calcium 217mg 71mg 15%
Fats 11g 1.03g 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%
Monounsaturated fat 2.43g 0.258g 5%
Vitamin B1 0.16mg 0.224mg 5%
Phosphorus 174mg 153mg 3%
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%

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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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
24%
Semolina
Minerals Daily Need Coverage Score
116%
Nattō
52%
Semolina

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.

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.