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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
116%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.33g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.