Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Nattō
  5. Compare
  6. Nattō vs. Wheat

Nattō vs. Wheat — In-Depth Nutrition Comparison

Compare

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 from 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
:
6
Wheat
Wheat
Contains more Calcium +538.2%
Contains more Iron +144.3%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Zinc +37.3%
Contains more Manganese +97.1%
Contains more Selenium +915.9%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +538.2%
Contains more Iron +144.3%
Contains more Potassium +69.1%
Contains more Copper +20.6%
Contains more Magnesium +25.2%
Contains more Phosphorus +192%
Contains less Sodium -71.4%
Contains more Zinc +37.3%
Contains more Manganese +97.1%
Contains more Selenium +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
:
5
Wheat
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%
Nattō
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
4
:
1
Wheat
Wheat
Contains more Protein +41.8%
Contains more Fats +345.3%
Contains more Water +402.9%
Contains more Carbs +461%
Equal in Other - 1.78
Nattō
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
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 Protein +41.8%
Contains more Fats +345.3%
Contains more Water +402.9%
Contains more Carbs +461%
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +606.4%
Contains more Polyunsaturated fat +535%
Contains less Saturated Fat -71.5%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +606.4%
Contains more Polyunsaturated fat +535%
Contains less Saturated Fat -71.5%

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 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

All nutrients comparison - raw data values

Nutrient Nattō Wheat Opinion
Net carbs 7.28g 71.13g Wheat
Protein 19.4g 13.68g Nattō
Fats 11g 2.47g Nattō
Carbs 12.68g 71.13g Wheat
Calories 211kcal 339kcal Wheat
Sugar 4.89g Wheat
Fiber 5.4g Nattō
Calcium 217mg 34mg Nattō
Iron 8.6mg 3.52mg Nattō
Magnesium 115mg 144mg Wheat
Phosphorus 174mg 508mg Wheat
Potassium 729mg 431mg Nattō
Sodium 7mg 2mg Wheat
Zinc 3.03mg 4.16mg Wheat
Copper 0.667mg 0.553mg Nattō
Manganese 1.528mg 3.012mg Wheat
Selenium 8.8µg 89.4µg Wheat
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.419mg Wheat
Vitamin B2 0.19mg 0.121mg Nattō
Vitamin B3 0mg 6.738mg Wheat
Vitamin B5 0.215mg 0.935mg Wheat
Vitamin B6 0.13mg 0.419mg Wheat
Folate 8µg 43µg Wheat
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.176mg Nattō
Threonine 0.813mg 0.366mg Nattō
Isoleucine 0.931mg 0.533mg Nattō
Leucine 1.509mg 0.934mg Nattō
Lysine 1.145mg 0.303mg Nattō
Methionine 0.208mg 0.221mg Wheat
Phenylalanine 0.941mg 0.681mg Nattō
Valine 1.018mg 0.594mg Nattō
Histidine 0.512mg 0.322mg Nattō
Saturated Fat 1.591g 0.454g Wheat
Monounsaturated Fat 2.43g 0.344g Nattō
Polyunsaturated fat 6.21g 0.978g 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

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
37%
Wheat
Minerals Daily Need Coverage Score
116%
Nattō
168%
Wheat

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.

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.