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Nattō vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Nattō and Tempeh?

  • Nattō is higher in Iron, Zinc, Copper, Calcium, and Manganese, yet Tempeh is higher in Vitamin B3, Selenium, Vitamin C, Phosphorus, and Vitamin B2.
  • Nattō's daily need coverage for Iron is 74% more.
  • Nattō has 3 times more Zinc than Tempeh. While Nattō has 3.03mg of Zinc, Tempeh has only 1.14mg.

We used Natto and Tempeh types in this article.

Infographic

Nattō vs Tempeh 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
7
:
1
Tempeh
Contains more Iron +218.5%
Contains more Calcium +95.5%
Contains more Potassium +76.9%
Contains more Magnesium +42%
Contains more Copper +19.1%
Contains more Zinc +165.8%
Contains less Sodium -22.2%
Contains more Phosphorus +52.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +218.5%
Contains more Calcium +95.5%
Contains more Potassium +76.9%
Contains more Magnesium +42%
Contains more Copper +19.1%
Contains more Zinc +165.8%
Contains less Sodium -22.2%
Contains more Phosphorus +52.9%

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
4
:
6
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Folate +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Folate +200%

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
20
Tempeh
Mineral Summary Score
114
Nattō
70
Tempeh

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
122%
Tempeh
Carbohydrates
13%
Nattō
8%
Tempeh
Fats
51%
Nattō
50%
Tempeh

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nattō
Nattō is lower in Saturated Fat (difference - 0.948g)
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.

All nutrients comparison - raw data values

Nutrient Nattō Tempeh Opinion
Calories 211 192 Nattō
Protein 19.4 20.29 Tempeh
Fats 11 10.8 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 7.64 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 2.7 Nattō
Calcium 217 111 Nattō
Potassium 729 412 Nattō
Magnesium 115 81 Nattō
Sugar 4.89 Tempeh
Fiber 5.4 Nattō
Copper 0.667 0.56 Nattō
Zinc 3.03 1.14 Nattō
Starch
Phosphorus 174 266 Tempeh
Sodium 7 9 Nattō
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.078 Nattō
Vitamin B2 0.19 0.358 Tempeh
Vitamin B3 0 2.64 Tempeh
Vitamin B5 0.215 0.278 Tempeh
Vitamin B6 0.13 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 23.1 Nattō
Folate 8 24 Tempeh
Trans Fat 0 0
Saturated Fat 1.591 2.539 Nattō
Monounsaturated Fat 2.43 3.205 Tempeh
Polyunsaturated fat 6.21 4.3 Nattō
Tryptophan 0.223 0.194 Nattō
Threonine 0.813 0.796 Nattō
Isoleucine 0.931 0.88 Nattō
Leucine 1.509 1.43 Nattō
Lysine 1.145 0.908 Nattō
Methionine 0.208 0.175 Nattō
Phenylalanine 0.941 0.893 Nattō
Valine 1.018 0.92 Nattō
Histidine 0.512 0.466 Nattō
Fructose

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.