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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.
  • Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of tofu is 15.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +283.3%
Contains more PotassiumPotassium +502.5%
Contains more IronIron +60.4%
Contains more CopperCopper +245.6%
Contains more ZincZinc +278.8%
Contains more PhosphorusPhosphorus +79.4%
Contains more ManganeseManganese +152.6%
Contains more CalciumCalcium +61.3%
~equal in Sodium ~7mg
~equal in Selenium ~8.9µg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +12900%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B5Vitamin B5 +216.2%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin KVitamin K +862.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Tofu DV% diff.
Copper 0.667mg 0.193mg 53%
Iron 8.6mg 5.36mg 41%
Manganese 1.528mg 0.605mg 40%
Protein 19.4g 8.08g 23%
Polyunsaturated fat 6.21g 2.699g 23%
Magnesium 115mg 30mg 20%
Fiber 5.4g 0.3g 20%
Zinc 3.03mg 0.8mg 20%
Potassium 729mg 121mg 18%
Vitamin K 23.1µg 2.4µg 17%
Vitamin C 13mg 0.1mg 14%
Calcium 217mg 350mg 13%
Phosphorus 174mg 97mg 11%
Vitamin B2 0.19mg 0.052mg 11%
Fats 11g 4.78g 10%
Calories 211kcal 76kcal 7%
Vitamin B1 0.16mg 0.081mg 7%
Vitamin B6 0.13mg 0.047mg 6%
Choline 57mg 28.8mg 5%
Carbs 12.68g 1.87g 4%
Saturated fat 1.591g 0.691g 4%
Vitamin B5 0.215mg 0.068mg 3%
Monounsaturated fat 2.43g 1.056g 3%
Folate 8µg 15µg 2%
Vitamin B3 0mg 0.195mg 1%
Protein per 100 calories 9.2g 11g N/A
Calories per 10 g protein 109kcal 94kcal N/A
Weight per 100 calories 47g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 7.28g 1.57g N/A
Sugar 4.89g 0.62g N/A
Sodium 7mg 7mg 0%
Vitamin E 0.01mg 0.01mg 0%
Selenium 8.8µg 8.9µg 0%
Tryptophan 0.223mg 0.12mg 0%
Threonine 0.813mg 0.402mg 0%
Isoleucine 0.931mg 0.435mg 0%
Leucine 1.509mg 0.713mg 0%
Lysine 1.145mg 0.452mg 0%
Methionine 0.208mg 0.108mg 0%
Phenylalanine 0.941mg 0.428mg 0%
Valine 1.018mg 0.446mg 0%
Histidine 0.512mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
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
Tofu
1
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 ProteinProtein +140.1%
Contains more FatsFats +130.1%
Contains more CarbsCarbs +578.1%
Contains more OtherOther +163.9%
Contains more WaterWater +53.7%

Fat Type Comparison

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

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.