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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
9
:
1
Wheat
Contains more Calcium +2311.1%
Contains more Iron +388.6%
Contains more Magnesium +139.6%
Contains more Phosphorus +18.4%
Contains more Potassium +344.5%
Contains less Sodium -12.5%
Contains more Zinc +64.7%
Contains more Copper +222.2%
Contains more Manganese +48.3%
Contains more Selenium +262.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +2311.1%
Contains more Iron +388.6%
Contains more Magnesium +139.6%
Contains more Phosphorus +18.4%
Contains more Potassium +344.5%
Contains less Sodium -12.5%
Contains more Zinc +64.7%
Contains more Copper +222.2%
Contains more Manganese +48.3%
Contains more Selenium +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
7
:
4
Wheat
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B6 +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +37.5%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B6 +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +∞%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
3
:
2
Wheat
Contains more Protein +239.8%
Contains more Fats +1225.3%
Contains more Other +179.4%
Contains more Carbs +117.7%
Contains more Water +18.5%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
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 Protein +239.8%
Contains more Fats +1225.3%
Contains more Other +179.4%
Contains more Carbs +117.7%
Contains more Water +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Wheat
Contains more Monounsaturated Fat +2792.9%
Contains more Polyunsaturated fat +2455.6%
Contains less Saturated Fat -95.2%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +2792.9%
Contains more Polyunsaturated fat +2455.6%
Contains less Saturated Fat -95.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Wheat
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 Wheat Opinion
Net carbs 7.28g 23.3g Wheat
Protein 19.4g 5.71g Nattō
Fats 11g 0.83g Nattō
Carbs 12.68g 27.6g Wheat
Calories 211kcal 132kcal Nattō
Sugar 4.89g 3.07g Wheat
Fiber 5.4g 4.3g Nattō
Calcium 217mg 9mg Nattō
Iron 8.6mg 1.76mg Nattō
Magnesium 115mg 48mg Nattō
Phosphorus 174mg 147mg Nattō
Potassium 729mg 164mg Nattō
Sodium 7mg 8mg Nattō
Zinc 3.03mg 1.84mg Nattō
Copper 0.667mg 0.207mg Nattō
Manganese 1.528mg 1.03mg Nattō
Selenium 8.8µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.01mg 0.24mg Wheat
Vitamin C 13mg Nattō
Vitamin B1 0.16mg 0.095mg Nattō
Vitamin B2 0.19mg 0.03mg Nattō
Vitamin B3 0mg 2.305mg Wheat
Vitamin B5 0.215mg Nattō
Vitamin B6 0.13mg 0.07mg Nattō
Folate 8µg 11µg Wheat
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.051mg Nattō
Threonine 0.813mg 0.172mg Nattō
Isoleucine 0.931mg 0.22mg Nattō
Leucine 1.509mg 0.432mg Nattō
Lysine 1.145mg 0.161mg Nattō
Methionine 0.208mg 0.097mg Nattō
Phenylalanine 0.941mg 0.3mg Nattō
Valine 1.018mg 0.267mg Nattō
Histidine 0.512mg 0.147mg Nattō
Trans Fat 0g 0.002g Nattō
Saturated Fat 1.591g 0.077g Wheat
Monounsaturated Fat 2.43g 0.084g Nattō
Polyunsaturated fat 6.21g 0.243g 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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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
9%
Wheat
Minerals Daily Need Coverage Score
116%
Nattō
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.514g)
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 Sodium?
Nattō
Nattō contains less Sodium (difference - 1mg)
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. 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.