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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, 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

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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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.
Nattō
Nattō
4
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%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nattō Wheat 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%
Fiber 5.4g 22%
Vitamin B1 0.16mg 0.419mg 22%
Vitamin B6 0.13mg 0.419mg 22%
Carbs 12.68g 71.13g 19%
Vitamin K 23.1µg 19%
Calcium 217mg 34mg 18%
Vitamin C 13mg 0mg 14%
Vitamin B5 0.215mg 0.935mg 14%
Fats 11g 2.47g 13%
Copper 0.667mg 0.553mg 13%
Protein 19.4g 13.68g 11%
Zinc 3.03mg 4.16mg 10%
Choline 57mg 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%
Protein per 100 calories 9.2g 4g N/A
Calories per 10 g protein 109kcal 248kcal N/A
Weight per 100 calories 47g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
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
Nattō
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +606.4%
Contains more Poly. FatPolyunsaturated fat +535%
Contains less Sat. FatSaturated fat -71.5%

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/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.