Nattō vs. Wheat — In-Depth Nutrition Comparison
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How are nattō and wheat different?
- Nattō is higher in iron, calcium, and vitamin C; however, wheat is richer in selenium, manganese, phosphorus, vitamin B3, vitamin B6, vitamin B1, and vitamin B5.
- Daily need coverage for selenium for wheat is 147% higher.
Natto and Wheat, durum are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +538.2% |
| Contains more PotassiumPotassium | +69.1% |
| Contains more IronIron | +144.3% |
| Contains more CopperCopper | +20.6% |
| Contains more MagnesiumMagnesium | +25.2% |
| Contains more ZincZinc | +37.3% |
| Contains more PhosphorusPhosphorus | +192% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +97.1% |
| Contains more SeleniumSelenium | +915.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +161.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +334.9% |
| Contains more Vitamin B6Vitamin B6 | +222.3% |
| Contains more FolateFolate | +437.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.8µg | 89.4µg | 147% |
| Manganese | 1.528mg | 3.012mg | 65% |
| Iron | 8.6mg | 3.52mg | 64% |
| Phosphorus | 174mg | 508mg | 48% |
| Vitamin B3 | 0mg | 6.738mg | 42% |
| Polyunsaturated fat | 6.21g | 0.978g | 35% |
| Vitamin B6 | 0.13mg | 0.419mg | 22% |
| Vitamin B1 | 0.16mg | 0.419mg | 22% |
| Fiber | 5.4g | 22% | |
| Vitamin K | 23.1µg | 19% | |
| Carbs | 12.68g | 71.13g | 19% |
| Calcium | 217mg | 34mg | 18% |
| Vitamin B5 | 0.215mg | 0.935mg | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Copper | 0.667mg | 0.553mg | 13% |
| Fats | 11g | 2.47g | 13% |
| Protein | 19.4g | 13.68g | 11% |
| Choline | 57mg | 10% | |
| Zinc | 3.03mg | 4.16mg | 10% |
| Potassium | 729mg | 431mg | 9% |
| Folate | 8µg | 43µg | 9% |
| Magnesium | 115mg | 144mg | 7% |
| Calories | 211kcal | 339kcal | 6% |
| Vitamin B2 | 0.19mg | 0.121mg | 5% |
| Saturated fat | 1.591g | 0.454g | 5% |
| Monounsaturated fat | 2.43g | 0.344g | 5% |
| Net carbs | 7.28g | 71.13g | N/A |
| Sugar | 4.89g | N/A | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.223mg | 0.176mg | 0% |
| Threonine | 0.813mg | 0.366mg | 0% |
| Isoleucine | 0.931mg | 0.533mg | 0% |
| Leucine | 1.509mg | 0.934mg | 0% |
| Lysine | 1.145mg | 0.303mg | 0% |
| Methionine | 0.208mg | 0.221mg | 0% |
| Phenylalanine | 0.941mg | 0.681mg | 0% |
| Valine | 1.018mg | 0.594mg | 0% |
| Histidine | 0.512mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.8% |
| Contains more FatsFats | +345.3% |
| Contains more WaterWater | +402.9% |
| Contains more CarbsCarbs | +461% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +606.4% |
| Contains more Poly. FatPolyunsaturated fat | +535% |
| Contains less Sat. FatSaturated fat | -71.5% |