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  6. Nattō vs. Tofu

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.

Infographic

Nattō vs Tofu infographic
Infographic link

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
Nattō
7
:
2
Tofu
Tofu
Contains more Iron +60.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +79.4%
Contains more Potassium +502.5%
Contains more Zinc +278.8%
Contains more Copper +245.6%
Contains more Manganese +152.6%
Contains more Calcium +61.3%
Equal in Sodium - 7
Equal in Selenium - 8.9
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +60.4%
Contains more Magnesium +283.3%
Contains more Phosphorus +79.4%
Contains more Potassium +502.5%
Contains more Zinc +278.8%
Contains more Copper +245.6%
Contains more Manganese +152.6%
Contains more Calcium +61.3%
Equal in Sodium - 7
Equal in Selenium - 8.9

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
Nattō
6
:
3
Tofu
Tofu
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +87.5%
Equal in Vitamin E - 0.01
Nattō
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +12900%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +265.4%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +176.6%
Contains more Vitamin K +862.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +87.5%
Equal in Vitamin E - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Tofu
Tofu
Contains more Protein +140.1%
Contains more Fats +130.1%
Contains more Carbs +578.1%
Contains more Other +163.9%
Contains more Water +53.7%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +140.1%
Contains more Fats +130.1%
Contains more Carbs +578.1%
Contains more Other +163.9%
Contains more Water +53.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +130.1%
Contains more Polyunsaturated fat +130.1%
Contains less Saturated Fat -56.6%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +130.1%
Contains more Polyunsaturated fat +130.1%
Contains less Saturated Fat -56.6%

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
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Tofu Opinion
Net carbs 7.28g 1.57g Nattō
Protein 19.4g 8.08g Nattō
Fats 11g 4.78g Nattō
Carbs 12.68g 1.87g Nattō
Calories 211kcal 76kcal Nattō
Sugar 4.89g 0.62g Tofu
Fiber 5.4g 0.3g Nattō
Calcium 217mg 350mg Tofu
Iron 8.6mg 5.36mg Nattō
Magnesium 115mg 30mg Nattō
Phosphorus 174mg 97mg Nattō
Potassium 729mg 121mg Nattō
Sodium 7mg 7mg
Zinc 3.03mg 0.8mg Nattō
Copper 0.667mg 0.193mg Nattō
Manganese 1.528mg 0.605mg Nattō
Selenium 8.8µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0.01mg 0.01mg
Vitamin C 13mg 0.1mg Nattō
Vitamin B1 0.16mg 0.081mg Nattō
Vitamin B2 0.19mg 0.052mg Nattō
Vitamin B3 0mg 0.195mg Tofu
Vitamin B5 0.215mg 0.068mg Nattō
Vitamin B6 0.13mg 0.047mg Nattō
Folate 8µg 15µg Tofu
Vitamin K 23.1µg 2.4µg Nattō
Tryptophan 0.223mg 0.12mg Nattō
Threonine 0.813mg 0.402mg Nattō
Isoleucine 0.931mg 0.435mg Nattō
Leucine 1.509mg 0.713mg Nattō
Lysine 1.145mg 0.452mg Nattō
Methionine 0.208mg 0.108mg Nattō
Phenylalanine 0.941mg 0.428mg Nattō
Valine 1.018mg 0.446mg Nattō
Histidine 0.512mg 0.221mg Nattō
Saturated Fat 1.591g 0.691g Tofu
Monounsaturated Fat 2.43g 1.056g Nattō
Polyunsaturated fat 6.21g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
116%
Nattō
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.9g)
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 is richer in minerals?
Nattō
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.

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/172476/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.