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  6. Nattō vs. Welsh onion

Nattō vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between Nattō and Welsh onion?

  • Nattō is richer in Iron, Copper, Manganese, Zinc, Magnesium, Calcium, Phosphorus, and Potassium, yet Welsh onion is richer in Vitamin K, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 142% higher.
  • Nattō has 12 times more Calcium than Welsh onion. Nattō has 217mg of Calcium, while Welsh onion has 18mg.

We used Natto and Onions, welsh, raw types in this comparison.

Infographic

Nattō vs Welsh onion 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
10
:
0
Welsh onion
Welsh onion
Contains more Calcium +1105.6%
Contains more Iron +604.9%
Contains more Magnesium +400%
Contains more Phosphorus +255.1%
Contains more Potassium +243.9%
Contains less Sodium -58.8%
Contains more Zinc +482.7%
Contains more Copper +852.9%
Contains more Manganese +1015.3%
Contains more Selenium +1366.7%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +1105.6%
Contains more Iron +604.9%
Contains more Magnesium +400%
Contains more Phosphorus +255.1%
Contains more Potassium +243.9%
Contains less Sodium -58.8%
Contains more Zinc +482.7%
Contains more Copper +852.9%
Contains more Manganese +1015.3%
Contains more Selenium +1366.7%

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
Nattō
4
:
6
Welsh onion
Welsh onion
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +5000%
Contains more Vitamin C +107.7%
Contains more Vitamin B3 +∞%
Contains more Folate +100%
Contains more Vitamin K +737.2%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +5000%
Contains more Vitamin C +107.7%
Contains more Vitamin B3 +∞%
Contains more Folate +100%
Contains more Vitamin K +737.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Welsh onion
Welsh onion
Contains more Protein +921.1%
Contains more Fats +2650%
Contains more Carbs +95.1%
Contains more Other +171.4%
Contains more Water +64.5%
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +921.1%
Contains more Fats +2650%
Contains more Carbs +95.1%
Contains more Other +171.4%
Contains more Water +64.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +4239.3%
Contains more Polyunsaturated fat +3880.8%
Contains less Saturated Fat -95.8%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +4239.3%
Contains more Polyunsaturated fat +3880.8%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nattō Welsh onion Opinion
Net carbs 7.28g 4.1g Nattō
Protein 19.4g 1.9g Nattō
Fats 11g 0.4g Nattō
Carbs 12.68g 6.5g Nattō
Calories 211kcal 34kcal Nattō
Sugar 4.89g 2.18g Welsh onion
Fiber 5.4g 2.4g Nattō
Calcium 217mg 18mg Nattō
Iron 8.6mg 1.22mg Nattō
Magnesium 115mg 23mg Nattō
Phosphorus 174mg 49mg Nattō
Potassium 729mg 212mg Nattō
Sodium 7mg 17mg Nattō
Zinc 3.03mg 0.52mg Nattō
Copper 0.667mg 0.07mg Nattō
Manganese 1.528mg 0.137mg Nattō
Selenium 8.8µg 0.6µg Nattō
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.01mg 0.51mg Welsh onion
Vitamin C 13mg 27mg Welsh onion
Vitamin B1 0.16mg 0.05mg Nattō
Vitamin B2 0.19mg 0.09mg Nattō
Vitamin B3 0mg 0.4mg Welsh onion
Vitamin B5 0.215mg 0.169mg Nattō
Vitamin B6 0.13mg 0.072mg Nattō
Folate 8µg 16µg Welsh onion
Vitamin K 23.1µg 193.4µg Welsh onion
Tryptophan 0.223mg 0.021mg Nattō
Threonine 0.813mg 0.074mg Nattō
Isoleucine 0.931mg 0.081mg Nattō
Leucine 1.509mg 0.113mg Nattō
Lysine 1.145mg 0.095mg Nattō
Methionine 0.208mg 0.021mg Nattō
Phenylalanine 0.941mg 0.061mg Nattō
Valine 1.018mg 0.084mg Nattō
Histidine 0.512mg 0.033mg Nattō
Saturated Fat 1.591g 0.067g Welsh onion
Monounsaturated Fat 2.43g 0.056g Nattō
Polyunsaturated fat 6.21g 0.156g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
Minerals Daily Need Coverage Score
116%
Nattō
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.71g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 1.524g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.9)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.