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  6. Nattō vs. Wheat

Nattō vs. Wheat — In-Depth Nutrition Comparison

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Important differences between nattō and wheat

  • Nattō has more iron, copper, manganese, calcium, potassium, magnesium, vitamin B2, and zinc; however, wheat has more selenium and vitamin B3.
  • Nattō's daily need coverage for iron is 86% more.
  • Nattō has 24 times more calcium than wheat. Nattō has 217mg of calcium, while wheat has 9mg.

The food varieties used in the comparison are Natto and Wheat, KAMUT khorasan, cooked.

Infographic

Nattō vs Wheat 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
9
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%
Wheat
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +139.6%
Contains more CalciumCalcium +2311.1%
Contains more PotassiumPotassium +344.5%
Contains more IronIron +388.6%
Contains more CopperCopper +222.2%
Contains more ZincZinc +64.7%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +48.3%
Contains more SeleniumSelenium +262.5%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0.2% 40% 44% 0% 13% 30% 0% 58% 6%
Wheat
Wheat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Wheat DV% diff.
Iron 8.6mg 1.76mg 86%
Copper 0.667mg 0.207mg 51%
Selenium 8.8µg 31.9µg 42%
Polyunsaturated fat 6.21g 0.243g 40%
Protein 19.4g 5.71g 27%
Manganese 1.528mg 1.03mg 22%
Calcium 217mg 9mg 21%
Vitamin K 23.1µg 19%
Potassium 729mg 164mg 17%
Fats 11g 0.83g 16%
Magnesium 115mg 48mg 16%
Vitamin C 13mg 14%
Vitamin B3 0mg 2.305mg 14%
Vitamin B2 0.19mg 0.03mg 12%
Zinc 3.03mg 1.84mg 11%
Choline 57mg 10%
Saturated fat 1.591g 0.077g 7%
Monounsaturated fat 2.43g 0.084g 6%
Carbs 12.68g 27.6g 5%
Vitamin B1 0.16mg 0.095mg 5%
Vitamin B6 0.13mg 0.07mg 5%
Calories 211kcal 132kcal 4%
Fiber 5.4g 4.3g 4%
Phosphorus 174mg 147mg 4%
Vitamin B5 0.215mg 4%
Vitamin E 0.01mg 0.24mg 2%
Folate 8µg 11µg 1%
Protein per 100 calories 9.2g 4.3g N/A
Calories per 10 g protein 109kcal 231kcal N/A
Weight per 100 calories 47g 76g N/A
Unsaturated / Saturated Fat ratio 5.4 4.2 N/A
Net carbs 7.28g 23.3g N/A
Sugar 4.89g 3.07g N/A
Sodium 7mg 8mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.223mg 0.051mg 0%
Threonine 0.813mg 0.172mg 0%
Isoleucine 0.931mg 0.22mg 0%
Leucine 1.509mg 0.432mg 0%
Lysine 1.145mg 0.161mg 0%
Methionine 0.208mg 0.097mg 0%
Phenylalanine 0.941mg 0.3mg 0%
Valine 1.018mg 0.267mg 0%
Histidine 0.512mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +239.8%
Contains more FatsFats +1225.3%
Contains more OtherOther +179.4%
Contains more CarbsCarbs +117.7%
Contains more WaterWater +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +2792.9%
Contains more Poly. FatPolyunsaturated fat +2455.6%
Contains less Sat. FatSaturated fat -95.2%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.