Nattō vs Tofu - In-Depth Nutrition Comparison
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Significant differences between Nattō and Tofu
- Nattō has more Copper, Iron, Manganese, Fiber, Zinc, Magnesium, Potassium, Vitamin K, and Vitamin C, however Tofu is richer in Calcium.
- Nattō covers your daily Copper needs 53% more than Tofu.
- Tofu has 130 times less Vitamin C than Nattō. Nattō has 13mg of Vitamin C, while Tofu has 0.1mg.
Specific food types used in this comparison are Natto and Tofu, raw, regular, prepared with calcium sulfate.
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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
Contains
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Iron
+60.4%
Contains
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Magnesium
+283.3%
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Phosphorus
+79.4%
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Potassium
+502.5%
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Zinc
+278.8%
Contains
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Copper
+245.6%
Contains
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Calcium
+61.3%
Equal in Sodium - 7
Contains
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Iron
+60.4%
Contains
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Magnesium
+283.3%
Contains
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Phosphorus
+79.4%
Contains
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Potassium
+502.5%
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Zinc
+278.8%
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Copper
+245.6%
Contains
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Calcium
+61.3%
Equal in Sodium - 7
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
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Contains
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Vitamin C
+12900%
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Vitamin B1
+97.5%
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Vitamin B2
+265.4%
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Vitamin B5
+216.2%
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Vitamin B6
+176.6%
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Vitamin K
+862.5%
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Vitamin A
+∞%
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Vitamin B3
+∞%
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Folate
+87.5%
Equal in Vitamin E - 0.01
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Vitamin C
+12900%
Contains
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Vitamin B1
+97.5%
Contains
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Vitamin B2
+265.4%
Contains
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Vitamin B5
+216.2%
Contains
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Vitamin B6
+176.6%
Contains
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Vitamin K
+862.5%
Contains
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Vitamin A
+∞%
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Vitamin B3
+∞%
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Folate
+87.5%
Equal in Vitamin E - 0.01
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.
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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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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.28g | 1.57g |
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| Protein | 19.4g | 8.08g |
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| Fats | 11g | 4.78g |
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| Carbs | 12.68g | 1.87g |
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| Calories | 211kcal | 76kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 4.89g | 0.62g |
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| Fiber | 5.4g | 0.3g |
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| Calcium | 217mg | 350mg |
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| Iron | 8.6mg | 5.36mg |
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| Magnesium | 115mg | 30mg |
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| Phosphorus | 174mg | 97mg |
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| Potassium | 729mg | 121mg |
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| Sodium | 7mg | 7mg | |
| Zinc | 3.03mg | 0.8mg |
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| Copper | 0.667mg | 0.193mg |
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| Vitamin A | 0IU | 85IU |
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| Vitamin E | 0.01mg | 0.01mg | |
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 13mg | 0.1mg |
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| Vitamin B1 | 0.16mg | 0.081mg |
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| Vitamin B2 | 0.19mg | 0.052mg |
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| Vitamin B3 | 0mg | 0.195mg |
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| Vitamin B5 | 0.215mg | 0.068mg |
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| Vitamin B6 | 0.13mg | 0.047mg |
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| Folate | 8µg | 15µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 23.1µg | 2.4µg |
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| Tryptophan | 0.223mg | 0.12mg |
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| Threonine | 0.813mg | 0.402mg |
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| Isoleucine | 0.931mg | 0.435mg |
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| Leucine | 1.509mg | 0.713mg |
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| Lysine | 1.145mg | 0.452mg |
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| Methionine | 0.208mg | 0.108mg |
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| Phenylalanine | 0.941mg | 0.428mg |
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| Valine | 1.018mg | 0.446mg |
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| Histidine | 0.512mg | 0.221mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 1.591g | 0.691g |
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| Monounsaturated Fat | 2.43g | 1.056g |
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| Polyunsaturated fat | 6.21g | 2.699g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
6
Mineral Summary Score
114
58
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%
48%
Carbohydrates
13%
2%
Fats
51%
22%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.9g)
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 is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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.