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Nattō vs Soba - In-Depth Nutrition Comparison

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How are Nattō and Soba different?

  • Nattō is richer in Iron, Copper, Manganese, Zinc, Magnesium, Calcium, Phosphorus, Potassium, and Vitamin B2, while Soba is higher in Vitamin C.
  • Nattō covers your daily need of Iron 102% more than Soba.
  • Nattō contains 83 times more Copper than Soba. Nattō contains 0.667mg of Copper, while Soba contains 0.008mg.

Natto and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Nattō vs Soba 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
8
:
0
Soba
Contains more Calcium +5325%
Contains more Iron +1691.7%
Contains more Magnesium +1177.8%
Contains more Phosphorus +596%
Contains more Potassium +1982.9%
Contains less Sodium -88.3%
Contains more Zinc +2425%
Contains more Copper +8237.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +5325%
Contains more Iron +1691.7%
Contains more Magnesium +1177.8%
Contains more Phosphorus +596%
Contains more Potassium +1982.9%
Contains less Sodium -88.3%
Contains more Zinc +2425%
Contains more Copper +8237.5%

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
:
2
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B6 +225%
Contains more Folate +14.3%
Contains more Vitamin B3 +∞%
Equal in Vitamin B5 - 0.235
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B6 +225%
Contains more Folate +14.3%
Contains more Vitamin B3 +∞%
Equal in Vitamin B5 - 0.235

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

All nutrients comparison - raw data values

Nutrient Nattō Soba Opinion
Net carbs 7.28g 21.44g Soba
Protein 19.4g 5.06g Nattō
Fats 11g 0.1g Nattō
Carbs 12.68g 21.44g Soba
Calories 211kcal 99kcal Nattō
Starch g g
Fructose g g
Sugar 4.89g g Soba
Fiber 5.4g g Nattō
Calcium 217mg 4mg Nattō
Iron 8.6mg 0.48mg Nattō
Magnesium 115mg 9mg Nattō
Phosphorus 174mg 25mg Nattō
Potassium 729mg 35mg Nattō
Sodium 7mg 60mg Nattō
Zinc 3.03mg 0.12mg Nattō
Copper 0.667mg 0.008mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.094mg Nattō
Vitamin B2 0.19mg 0.026mg Nattō
Vitamin B3 0mg 0.51mg Soba
Vitamin B5 0.215mg 0.235mg Soba
Vitamin B6 0.13mg 0.04mg Nattō
Folate 8µg 7µg Nattō
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.072mg Nattō
Threonine 0.813mg 0.177mg Nattō
Isoleucine 0.931mg 0.195mg Nattō
Leucine 1.509mg 0.33mg Nattō
Lysine 1.145mg 0.214mg Nattō
Methionine 0.208mg 0.072mg Nattō
Phenylalanine 0.941mg 0.217mg Nattō
Valine 1.018mg 0.249mg Nattō
Histidine 0.512mg 0.119mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 1.591g 0.019g Soba
Monounsaturated Fat 2.43g 0.026g Nattō
Polyunsaturated fat 6.21g 0.031g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
6
Soba
Mineral Summary Score
114
Nattō
7
Soba

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
30%
Soba
Carbohydrates
13%
Nattō
21%
Soba
Fats
51%
Nattō
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.572g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 10)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.