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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +65.4%
Contains more Calcium +52.8%
Contains more Potassium +629%
Contains more Magnesium +360%
Contains more Copper +266.5%
Contains more Zinc +256.5%
Contains less Sodium -75.9%
Contains more Phosphorus +49.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Iron +65.4%
Contains more Calcium +52.8%
Contains more Potassium +629%
Contains more Magnesium +360%
Contains more Copper +266.5%
Contains more Zinc +256.5%
Contains less Sodium -75.9%
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 C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.