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Nattō vs Wheat gluten - In-Depth Nutrition Comparison

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A recap on differences between Nattō and Wheat gluten

  • Nattō has more Copper, Iron, Magnesium, Zinc, Fiber, and Potassium, however Wheat gluten is higher in Selenium, Vitamin K, Vitamin B2, and Vitamin C.
  • Wheat gluten covers your daily Selenium needs 56% more than Nattō.
  • Wheat gluten contains 9 times less Fiber than Nattō. Nattō contains 5.4g of Fiber, while Wheat gluten contains 0.6g.

Food varieties used in this article are Natto and Vital wheat gluten.

Infographic

Nattō vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +52.8%
Contains more Iron +65.4%
Contains more Magnesium +360%
Contains more Potassium +629%
Contains less Sodium -75.9%
Contains more Zinc +256.5%
Contains more Copper +266.5%
Contains more Phosphorus +49.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Calcium +52.8%
Contains more Iron +65.4%
Contains more Magnesium +360%
Contains more Potassium +629%
Contains less Sodium -75.9%
Contains more Zinc +256.5%
Contains more Copper +266.5%
Contains more Phosphorus +49.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
8
:
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Wheat gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nattō Wheat gluten Opinion
Net carbs 7.28g 13.19g Wheat gluten
Protein 19.4g 75.16g Wheat gluten
Fats 11g 1.85g Nattō
Carbs 12.68g 13.79g Wheat gluten
Calories 211kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 4.89g 0g Wheat gluten
Fiber 5.4g 0.6g Nattō
Calcium 217mg 142mg Nattō
Iron 8.6mg 5.2mg Nattō
Magnesium 115mg 25mg Nattō
Phosphorus 174mg 260mg Wheat gluten
Potassium 729mg 100mg Nattō
Sodium 7mg 29mg Nattō
Zinc 3.03mg 0.85mg Nattō
Copper 0.667mg 0.182mg Nattō
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0mg Nattō
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0mg Nattō
Vitamin B2 0.19mg 0mg Nattō
Vitamin B3 0mg 0mg
Vitamin B5 0.215mg 0mg Nattō
Vitamin B6 0.13mg 0mg Nattō
Folate 8µg 0µg Nattō
Vitamin B12 0µg 0µg
Vitamin K 23.1µg 0µg Nattō
Tryptophan 0.223mg mg Nattō
Threonine 0.813mg mg Nattō
Isoleucine 0.931mg mg Nattō
Leucine 1.509mg mg Nattō
Lysine 1.145mg mg Nattō
Methionine 0.208mg mg Nattō
Phenylalanine 0.941mg mg Nattō
Valine 1.018mg mg Nattō
Histidine 0.512mg mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 1.591g 0.272g Wheat gluten
Monounsaturated Fat 2.43g 0.156g Nattō
Polyunsaturated fat 6.21g 0.81g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
0
Wheat gluten
Mineral Summary Score
114
Nattō
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
451%
Wheat gluten
Carbohydrates
13%
Nattō
14%
Wheat gluten
Fats
51%
Nattō
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.319g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is richer in vitamins?
Nattō
Nattō is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.