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.
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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 | +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% |
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 | +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 CholineCholine | +97.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +87.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +130.1% |
| Contains more Poly. FatPolyunsaturated fat | +130.1% |
| Contains less Sat. FatSaturated 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.
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.667mg | 0.193mg | 53% |
| Iron | 8.6mg | 5.36mg | 41% |
| Manganese | 1.528mg | 0.605mg | 40% |
| Polyunsaturated fat | 6.21g | 2.699g | 23% |
| Protein | 19.4g | 8.08g | 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% |
| Vitamin B2 | 0.19mg | 0.052mg | 11% |
| Phosphorus | 174mg | 97mg | 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% |
| Monounsaturated fat | 2.43g | 1.056g | 3% |
| Vitamin B5 | 0.215mg | 0.068mg | 3% |
| Folate | 8µg | 15µg | 2% |
| Vitamin B3 | 0mg | 0.195mg | 1% |
| 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% |
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%
6%
Minerals Daily Need Coverage Score
116%
59%
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 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 contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)