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Nattō vs. Veggie burger — In-Depth Nutrition Comparison

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Significant differences between nattō and veggie burgers

  • Nattō has more iron, copper, manganese, and zinc; however, veggie burgers are richer in vitamin B1, vitamin B12, folate, selenium, and vitamin B3.
  • Veggie burgers cover your daily vitamin B1 needs 208% more than nattō.
  • Veggie burgers have 4 times less iron than nattō. Nattō has 8.6mg of iron, while veggie burgers have 2.41mg.
  • Nattō contains less sodium.

Specific food types used in this comparison are Natto and Veggie burgers or soyburgers, unprepared.

Infographic

Nattō vs Veggie burger 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
8
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +105.4%
Contains more CalciumCalcium +59.6%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +256.8%
Contains more CopperCopper +233.5%
Contains more ZincZinc +140.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +60.7%
Contains more PhosphorusPhosphorus +18.4%
Contains more SeleniumSelenium +156.8%

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
3
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +188.9%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +193.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +1556.9%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +133.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +74.6%
Contains more CarbsCarbs +12.5%
Contains more WaterWater +11.3%
Contains more OtherOther +32.6%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +36.7%
Contains more Poly. FatPolyunsaturated fat +207%
~equal in Saturated fat ~1.44g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Veggie burger
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Nattō Veggie burger DV% diff.
Vitamin B1 0.16mg 2.651mg 208%
Vitamin B12 0µg 2.01µg 84%
Iron 8.6mg 2.41mg 77%
Copper 0.667mg 0.2mg 52%
Folate 8µg 124µg 29%
Polyunsaturated fat 6.21g 2.023g 28%
Selenium 8.8µg 22.6µg 25%
Manganese 1.528mg 0.951mg 25%
Sodium 7mg 569mg 24%
Vitamin B3 0mg 3.753mg 23%
Zinc 3.03mg 1.26mg 16%
Vitamin K 23.1µg 4.2µg 16%
Magnesium 115mg 56mg 14%
Vitamin B6 0.13mg 0.303mg 13%
Potassium 729mg 333mg 12%
Vitamin C 13mg 4.5mg 9%
Calcium 217mg 136mg 8%
Protein 19.4g 15.7g 7%
Choline 57mg 19.4mg 7%
Fats 11g 6.3g 7%
Phosphorus 174mg 206mg 5%
Vitamin B2 0.19mg 0.244mg 4%
Monounsaturated fat 2.43g 1.778g 2%
Calories 211kcal 177kcal 2%
Starch 5.78g 2%
Fiber 5.4g 4.9g 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.01mg 0.23mg 1%
Vitamin B5 0.215mg 0.289mg 1%
Saturated fat 1.591g 1.44g 1%
Carbs 12.68g 14.27g 1%
Net carbs 7.28g 9.37g N/A
Sugar 4.89g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.223mg 0.162mg 0%
Threonine 0.813mg 0.605mg 0%
Isoleucine 0.931mg 0.78mg 0%
Leucine 1.509mg 1.399mg 0%
Lysine 1.145mg 1.004mg 0%
Methionine 0.208mg 0.291mg 0%
Phenylalanine 0.941mg 0.885mg 0%
Valine 1.018mg 0.89mg 0%
Histidine 0.512mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Nattō
97%
Veggie burger
Minerals Daily Need Coverage Score
116%
Nattō
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 3.82g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.151g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.1)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 562mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.