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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.

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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 Iron +144.3%
Contains more Calcium +538.2%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Zinc +37.3%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +144.3%
Contains more Calcium +538.2%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Zinc +37.3%
Contains more Phosphorus +192%
Contains less Sodium -71.4%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.