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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 from 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.

Natto and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Nattō vs Tofu 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.
Nattō
7
:
3
Tofu
Contains more Iron +223.3%
Contains more Magnesium +98.3%
Contains more Potassium +207.6%
Contains less Sodium -50%
Contains more Zinc +93%
Contains more Copper +76.5%
Contains more Manganese +29.4%
Contains more Calcium +214.7%
Contains more Selenium +97.7%
Equal in Phosphorus - 190
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +223.3%
Contains more Magnesium +98.3%
Contains more Potassium +207.6%
Contains less Sodium -50%
Contains more Zinc +93%
Contains more Copper +76.5%
Contains more Manganese +29.4%
Contains more Calcium +214.7%
Contains more Selenium +97.7%
Equal in Phosphorus - 190

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.
Nattō
7
:
3
Tofu
Contains more Vitamin C +6400%
Contains more Vitamin B2 +86.3%
Contains more Vitamin B5 +61.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +262.5%
Equal in Vitamin B1 - 0.158
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 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +6400%
Contains more Vitamin B2 +86.3%
Contains more Vitamin B5 +61.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +262.5%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
:
1
Tofu
Contains more Protein +12.3%
Contains more Fats +26.1%
Contains more Carbs +356.1%
Contains more Other +35.7%
Contains more Water +26.9%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Protein +12.3%
Contains more Fats +26.1%
Contains more Carbs +356.1%
Contains more Other +35.7%
Contains more Water +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Tofu
Contains more Monounsaturated Fat +26.2%
Contains more Polyunsaturated fat +26.2%
Contains less Saturated Fat -20.7%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +26.2%
Contains more Polyunsaturated fat +26.2%
Contains less Saturated Fat -20.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Tofu
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nattō Tofu Opinion
Net carbs 7.28g 0.48g Nattō
Protein 19.4g 17.27g Nattō
Fats 11g 8.72g Nattō
Carbs 12.68g 2.78g Nattō
Calories 211kcal 144kcal Nattō
Sugar 4.89g Tofu
Fiber 5.4g 2.3g Nattō
Calcium 217mg 683mg Tofu
Iron 8.6mg 2.66mg Nattō
Magnesium 115mg 58mg Nattō
Phosphorus 174mg 190mg Tofu
Potassium 729mg 237mg Nattō
Sodium 7mg 14mg Nattō
Zinc 3.03mg 1.57mg Nattō
Copper 0.667mg 0.378mg Nattō
Manganese 1.528mg 1.181mg Nattō
Selenium 8.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0.2mg Nattō
Vitamin B1 0.16mg 0.158mg Nattō
Vitamin B2 0.19mg 0.102mg Nattō
Vitamin B3 0mg 0.381mg Tofu
Vitamin B5 0.215mg 0.133mg Nattō
Vitamin B6 0.13mg 0.092mg Nattō
Folate 8µg 29µg Tofu
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.235mg Tofu
Threonine 0.813mg 0.785mg Nattō
Isoleucine 0.931mg 0.849mg Nattō
Leucine 1.509mg 1.392mg Nattō
Lysine 1.145mg 0.883mg Nattō
Methionine 0.208mg 0.211mg Tofu
Phenylalanine 0.941mg 0.835mg Nattō
Valine 1.018mg 0.87mg Nattō
Histidine 0.512mg 0.431mg Nattō
Saturated Fat 1.591g 1.261g Tofu
Monounsaturated Fat 2.43g 1.925g Nattō
Polyunsaturated fat 6.21g 4.921g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
11%
Tofu
Minerals Daily Need Coverage Score
116%
Nattō
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.33g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 7mg)
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)
Which food is richer in minerals?
?
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.