Nattō vs. Tofu — In-Depth Nutrition Comparison
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How are nattō and tofu different?
- Nattō is higher in iron, copper, manganese, potassium, vitamin C, magnesium, zinc, and fiber; however, tofu is richer in calcium and selenium.
- Daily need coverage for iron for nattō is 74% higher.
- Nattō contains 65 times more vitamin C than tofu. While nattō contains 13mg of vitamin C, tofu contains only 0.2mg.
- Tofu has a lower glycemic index (15) than nattō (56).
Natto and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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 | +98.3% |
| Contains more PotassiumPotassium | +207.6% |
| Contains more IronIron | +223.3% |
| Contains more CopperCopper | +76.5% |
| Contains more ZincZinc | +93% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +29.4% |
| Contains more CalciumCalcium | +214.7% |
| Contains more SeleniumSelenium | +97.7% |
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 | +6400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +86.3% |
| Contains more Vitamin B5Vitamin B5 | +61.7% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +262.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 8.6mg | 2.66mg | 74% |
| Calcium | 217mg | 683mg | 47% |
| Copper | 0.667mg | 0.378mg | 32% |
| Vitamin K | 23.1µg | 19% | |
| Selenium | 8.8µg | 17.4µg | 16% |
| Manganese | 1.528mg | 1.181mg | 15% |
| Vitamin C | 13mg | 0.2mg | 14% |
| Magnesium | 115mg | 58mg | 14% |
| Potassium | 729mg | 237mg | 14% |
| Zinc | 3.03mg | 1.57mg | 13% |
| Fiber | 5.4g | 2.3g | 12% |
| Choline | 57mg | 10% | |
| Polyunsaturated fat | 6.21g | 4.921g | 9% |
| Vitamin B2 | 0.19mg | 0.102mg | 7% |
| Folate | 8µg | 29µg | 5% |
| Fats | 11g | 8.72g | 4% |
| Protein | 19.4g | 17.27g | 4% |
| Vitamin B6 | 0.13mg | 0.092mg | 3% |
| Carbs | 12.68g | 2.78g | 3% |
| Calories | 211kcal | 144kcal | 3% |
| Saturated fat | 1.591g | 1.261g | 2% |
| Phosphorus | 174mg | 190mg | 2% |
| Vitamin B5 | 0.215mg | 0.133mg | 2% |
| Vitamin B3 | 0mg | 0.381mg | 2% |
| Monounsaturated fat | 2.43g | 1.925g | 1% |
| Net carbs | 7.28g | 0.48g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 14mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B1 | 0.16mg | 0.158mg | 0% |
| Tryptophan | 0.223mg | 0.235mg | 0% |
| Threonine | 0.813mg | 0.785mg | 0% |
| Isoleucine | 0.931mg | 0.849mg | 0% |
| Leucine | 1.509mg | 1.392mg | 0% |
| Lysine | 1.145mg | 0.883mg | 0% |
| Methionine | 0.208mg | 0.211mg | 0% |
| Phenylalanine | 0.941mg | 0.835mg | 0% |
| Valine | 1.018mg | 0.87mg | 0% |
| Histidine | 0.512mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.3% |
| Contains more FatsFats | +26.1% |
| Contains more CarbsCarbs | +356.1% |
| Contains more OtherOther | +35.7% |
| Contains more WaterWater | +26.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26.2% |
| Contains more Poly. FatPolyunsaturated fat | +26.2% |
| Contains less Sat. FatSaturated fat | -20.7% |
