Nattō vs. Soy milk — In-Depth Nutrition Comparison
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Summary of differences between nattō and soy milk
- The amount of iron, copper, manganese, zinc, magnesium, calcium, fiber, potassium, phosphorus, and vitamin K in nattō is higher than in soy milk.
- Nattō covers your daily need for iron, 100% more than soy milk.
- Nattō contains 25 times more zinc than soy milk. While nattō contains 3.03mg of zinc, soy milk contains only 0.12mg.
- Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of nattō is 56.
These are the specific foods used in this comparison Natto and Soymilk, original, and vanilla, unfortified.
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.
| Contains more MagnesiumMagnesium | +360% |
| Contains more CalciumCalcium | +768% |
| Contains more PotassiumPotassium | +517.8% |
| Contains more IronIron | +1243.8% |
| Contains more CopperCopper | +421.1% |
| Contains more ZincZinc | +2425% |
| Contains more PhosphorusPhosphorus | +234.6% |
| Contains less SodiumSodium | -86.3% |
| Contains more ManganeseManganese | +585.2% |
| Contains more SeleniumSelenium | +83.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +175.4% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more Vitamin KVitamin K | +670% |
| Contains more CholineCholine | +141.5% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +73.5% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 0.64mg | 100% |
| Copper | 0.667mg | 0.128mg | 60% |
| Manganese | 1.528mg | 0.223mg | 57% |
| Polyunsaturated fat | 6.21g | 0.961g | 35% |
| Protein | 19.4g | 3.27g | 32% |
| Zinc | 3.03mg | 0.12mg | 26% |
| Magnesium | 115mg | 25mg | 21% |
| Calcium | 217mg | 25mg | 19% |
| Fiber | 5.4g | 0.6g | 19% |
| Potassium | 729mg | 118mg | 18% |
| Vitamin K | 23.1µg | 3µg | 17% |
| Phosphorus | 174mg | 52mg | 17% |
| Fats | 11g | 1.75g | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Vitamin B2 | 0.19mg | 0.069mg | 9% |
| Calories | 211kcal | 54kcal | 8% |
| Vitamin B1 | 0.16mg | 0.06mg | 8% |
| Selenium | 8.8µg | 4.8µg | 7% |
| Saturated fat | 1.591g | 0.205g | 6% |
| Choline | 57mg | 23.6mg | 6% |
| Monounsaturated fat | 2.43g | 0.401g | 5% |
| Vitamin B6 | 0.13mg | 0.077mg | 4% |
| Vitamin B3 | 0mg | 0.513mg | 3% |
| Vitamin B5 | 0.215mg | 0.373mg | 3% |
| Folate | 8µg | 18µg | 3% |
| Sodium | 7mg | 51mg | 2% |
| Carbs | 12.68g | 6.28g | 2% |
| Vitamin E | 0.01mg | 0.11mg | 1% |
| Net carbs | 7.28g | 5.68g | N/A |
| Sugar | 4.89g | 3.99g | N/A |
| Tryptophan | 0.223mg | 0.038mg | 0% |
| Threonine | 0.813mg | 0.108mg | 0% |
| Isoleucine | 0.931mg | 0.114mg | 0% |
| Leucine | 1.509mg | 0.186mg | 0% |
| Lysine | 1.145mg | 0.131mg | 0% |
| Methionine | 0.208mg | 0.027mg | 0% |
| Phenylalanine | 0.941mg | 0.113mg | 0% |
| Valine | 1.018mg | 0.117mg | 0% |
| Histidine | 0.512mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +493.3% |
| Contains more FatsFats | +528.6% |
| Contains more CarbsCarbs | +101.9% |
| Contains more OtherOther | +192.3% |
| Contains more WaterWater | +60% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +506% |
| Contains more Poly. FatPolyunsaturated fat | +546.2% |
| Contains less Sat. FatSaturated fat | -87.1% |
