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  6. Nattō vs. Soybean

Nattō vs. Soybean — In-Depth Nutrition Comparison

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Important differences between nattō and soybeans

  • Nattō has more iron, manganese, copper, zinc, vitamin C, and calcium; however, soybeans have more folate, phosphorus, vitamin B6, and vitamin B2.
  • Nattō's daily need coverage for iron is 43% more.
  • Nattō has 8 times more vitamin C than soybeans. Nattō has 13mg of vitamin C, while soybeans have 1.7mg.
  • Nattō has a higher glycemic index than soybeans.

The food varieties used in the comparison are Natto and Soybeans, mature cooked, boiled, without salt.

Infographic

Nattō vs Soybean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +33.7%
Contains more CalciumCalcium +112.7%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +67.3%
Contains more CopperCopper +63.9%
Contains more ZincZinc +163.5%
Contains more ManganeseManganese +85.4%
Contains more SeleniumSelenium +20.5%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -85.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin CVitamin C +664.7%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin KVitamin K +20.3%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +575%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Soybean DV% diff.
Iron 8.6mg 5.14mg 43%
Manganese 1.528mg 0.824mg 31%
Copper 0.667mg 0.407mg 29%
Zinc 3.03mg 1.15mg 17%
Vitamin C 13mg 1.7mg 13%
Calcium 217mg 102mg 12%
Folate 8µg 54µg 12%
Phosphorus 174mg 245mg 10%
Vitamin B6 0.13mg 0.234mg 8%
Polyunsaturated fat 6.21g 5.064g 8%
Magnesium 115mg 86mg 7%
Vitamin B2 0.19mg 0.285mg 7%
Potassium 729mg 515mg 6%
Fats 11g 8.97g 3%
Selenium 8.8µg 7.3µg 3%
Vitamin K 23.1µg 19.2µg 3%
Calories 211kcal 172kcal 2%
Protein 19.4g 18.21g 2%
Fiber 5.4g 6g 2%
Vitamin E 0.01mg 0.35mg 2%
Vitamin B3 0mg 0.399mg 2%
Choline 57mg 47.5mg 2%
Carbs 12.68g 8.36g 1%
Vitamin B5 0.215mg 0.179mg 1%
Saturated fat 1.591g 1.297g 1%
Monounsaturated fat 2.43g 1.981g 1%
Protein per 100 calories 9.2g 11g N/A
Calories per 10 g protein 109kcal 94kcal N/A
Weight per 100 calories 47g 58g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 7.28g 2.36g N/A
Sugar 4.89g 3g N/A
Sodium 7mg 1mg 0%
Vitamin B1 0.16mg 0.155mg 0%
Tryptophan 0.223mg 0.242mg 0%
Threonine 0.813mg 0.723mg 0%
Isoleucine 0.931mg 0.807mg 0%
Leucine 1.509mg 1.355mg 0%
Lysine 1.145mg 1.108mg 0%
Methionine 0.208mg 0.224mg 0%
Phenylalanine 0.941mg 0.869mg 0%
Valine 1.018mg 0.831mg 0%
Histidine 0.512mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +22.6%
Contains more CarbsCarbs +51.7%
Contains more WaterWater +13.7%
~equal in Protein ~18.21g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +22.7%
Contains more Poly. FatPolyunsaturated fat +22.6%
Contains less Sat. FatSaturated fat -18.5%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.