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Nattō vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are nattō and tofu yogurt different?

  • Nattō has more iron, copper, zinc, fiber, potassium, phosphorus, magnesium, vitamin K, vitamin B2, and vitamin C than tofu yogurt.
  • Daily need coverage for iron for nattō is 94% higher.
  • Nattō contains 27 times more fiber than tofu yogurt. While nattō contains 5.4g of fiber, tofu yogurt contains only 0.2g.

Natto and Tofu yogurt are the varieties used in this article.

Infographic

Nattō vs Tofu yogurt infographic
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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.
Nattō
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +1451.1%
Contains more IronIron +711.3%
Contains more CopperCopper +789.3%
Contains more ZincZinc +877.4%
Contains more PhosphorusPhosphorus +357.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +47.7%

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.
Nattō
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin CVitamin C +420%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +33.3%
Contains more CholineCholine +17.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B3Vitamin B3 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Tofu yogurt DV% diff.
Iron 8.6mg 1.06mg 94%
Copper 0.667mg 0.075mg 66%
Manganese 1.528mg 66%
Polyunsaturated fat 6.21g 1.017g 35%
Protein 19.4g 3.5g 32%
Zinc 3.03mg 0.31mg 25%
Fiber 5.4g 0.2g 21%
Potassium 729mg 47mg 20%
Phosphorus 174mg 38mg 19%
Magnesium 115mg 40mg 18%
Vitamin K 23.1µg 3.5µg 16%
Fats 11g 1.8g 14%
Vitamin B2 0.19mg 0.02mg 13%
Vitamin C 13mg 2.5mg 12%
Calcium 217mg 118mg 10%
Selenium 8.8µg 13µg 8%
Vitamin B6 0.13mg 0.02mg 8%
Vitamin B1 0.16mg 0.06mg 8%
Saturated fat 1.591g 0.259g 6%
Calories 211kcal 94kcal 6%
Monounsaturated fat 2.43g 0.4g 5%
Vitamin B5 0.215mg 4%
Vitamin E 0.01mg 0.31mg 2%
Vitamin B3 0mg 0.24mg 2%
Choline 57mg 48.4mg 2%
Carbs 12.68g 15.96g 1%
Sodium 7mg 35mg 1%
Folate 8µg 6µg 1%
Net carbs 7.28g 15.76g N/A
Sugar 4.89g 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +454.3%
Contains more FatsFats +511.1%
Contains more OtherOther +53.2%
Contains more CarbsCarbs +25.9%
Contains more WaterWater +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated fat +507.5%
Contains more Poly. FatPolyunsaturated fat +510.6%
Contains less Sat. FatSaturated fat -83.7%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.