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Nattō vs. Wakame — In-Depth Nutrition Comparison

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Important differences between nattō and wakame

  • Nattō has more iron, copper, zinc, potassium, fiber, vitamin K, selenium, and phosphorus; however, wakame has more folate.
  • Nattō's daily need coverage for iron is 80% more.
  • Nattō has 15 times more potassium than wakame. Nattō has 729mg of potassium, while wakame has 50mg.
  • Nattō is lower in sodium.

The food varieties used in the comparison are Natto and Seaweed, wakame, raw.

Infographic

Nattō vs Wakame 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%
Wakame
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +1358%
Contains more IronIron +294.5%
Contains more CopperCopper +134.9%
Contains more ZincZinc +697.4%
Contains more PhosphorusPhosphorus +117.5%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +1157.1%
~equal in Magnesium ~107mg
~equal in Manganese ~1.4mg

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
5
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%
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +335.8%
Contains more CholineCholine +310.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +224.2%
Contains more FolateFolate +2350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Wakame DV% diff.
Iron 8.6mg 2.18mg 80%
Folate 8µg 196µg 47%
Copper 0.667mg 0.284mg 43%
Polyunsaturated fat 6.21g 0.218g 40%
Sodium 7mg 872mg 38%
Protein 19.4g 3.03g 33%
Zinc 3.03mg 0.38mg 24%
Potassium 729mg 50mg 20%
Fiber 5.4g 0.5g 20%
Fats 11g 0.64g 16%
Vitamin K 23.1µg 5.3µg 15%
Selenium 8.8µg 0.7µg 15%
Phosphorus 174mg 80mg 13%
Vitamin C 13mg 3mg 11%
Vitamin B6 0.13mg 0.002mg 10%
Vitamin B5 0.215mg 0.697mg 10%
Vitamin B3 0mg 1.6mg 10%
Choline 57mg 13.9mg 8%
Calories 211kcal 45kcal 8%
Vitamin B1 0.16mg 0.06mg 8%
Vitamin E 0.01mg 1mg 7%
Calcium 217mg 150mg 7%
Saturated fat 1.591g 0.13g 7%
Manganese 1.528mg 1.4mg 6%
Monounsaturated fat 2.43g 0.058g 6%
Vitamin B2 0.19mg 0.23mg 3%
Vitamin A 0µg 18µg 2%
Magnesium 115mg 107mg 2%
Carbs 12.68g 9.14g 1%
Net carbs 7.28g 8.64g N/A
Sugar 4.89g 0.65g N/A
Tryptophan 0.223mg 0.035mg 0%
Threonine 0.813mg 0.165mg 0%
Isoleucine 0.931mg 0.087mg 0%
Leucine 1.509mg 0.257mg 0%
Lysine 1.145mg 0.112mg 0%
Methionine 0.208mg 0.063mg 0%
Phenylalanine 0.941mg 0.112mg 0%
Valine 1.018mg 0.209mg 0%
Histidine 0.512mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +540.3%
Contains more FatsFats +1618.8%
Contains more CarbsCarbs +38.7%
Contains more WaterWater +45.4%
Contains more OtherOther +278.9%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +4089.7%
Contains more Poly. FatPolyunsaturated fat +2748.6%
Contains less Sat. FatSaturated fat -91.8%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.