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Nattō vs Wheat - In-Depth Nutrition Comparison

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How are Nattō and Wheat different?

  • Nattō is higher in Iron, and Calcium, however Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B6, Vitamin B1, Vitamin C, and Vitamin B5.
  • Daily need coverage for Selenium from Wheat is 147% higher.
  • Nattō contains 6 times more Calcium than Wheat. While Nattō contains 217mg of Calcium, Wheat contains only 34mg.

Natto and Wheat, durum are the varieties used in this article.

Infographic

Nattō vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
4
:
4
Wheat
Contains more Calcium +538.2%
Contains more Iron +144.3%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Zinc +37.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +538.2%
Contains more Iron +144.3%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Zinc +37.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
4
:
5
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +222.3%
Contains more Folate +437.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +222.3%
Contains more Folate +437.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Wheat Opinion
Net carbs 7.28g 71.13g Wheat
Protein 19.4g 13.68g Nattō
Fats 11g 2.47g Nattō
Carbs 12.68g 71.13g Wheat
Calories 211kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar 4.89g g Wheat
Fiber 5.4g g Nattō
Calcium 217mg 34mg Nattō
Iron 8.6mg 3.52mg Nattō
Magnesium 115mg 144mg Wheat
Phosphorus 174mg 508mg Wheat
Potassium 729mg 431mg Nattō
Sodium 7mg 2mg Wheat
Zinc 3.03mg 4.16mg Wheat
Copper 0.667mg 0.553mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.419mg Wheat
Vitamin B2 0.19mg 0.121mg Nattō
Vitamin B3 0mg 6.738mg Wheat
Vitamin B5 0.215mg 0.935mg Wheat
Vitamin B6 0.13mg 0.419mg Wheat
Folate 8µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K 23.1µg µg Nattō
Tryptophan 0.223mg 0.176mg Nattō
Threonine 0.813mg 0.366mg Nattō
Isoleucine 0.931mg 0.533mg Nattō
Leucine 1.509mg 0.934mg Nattō
Lysine 1.145mg 0.303mg Nattō
Methionine 0.208mg 0.221mg Wheat
Phenylalanine 0.941mg 0.681mg Nattō
Valine 1.018mg 0.594mg Nattō
Histidine 0.512mg 0.322mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 1.591g 0.454g Wheat
Monounsaturated Fat 2.43g 0.344g Nattō
Polyunsaturated fat 6.21g 0.978g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
37
Wheat
Mineral Summary Score
114
Nattō
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
82%
Wheat
Carbohydrates
13%
Nattō
71%
Wheat
Fats
51%
Nattō
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.137g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.