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Nattō vs. Flour — In-Depth Nutrition Comparison

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The main differences between Nattō and Flour

  • Nattō has more Copper, Iron, Manganese, Magnesium, and Zinc, however, Flour has more Vitamin B1, Selenium, Folate, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Copper from Nattō is 58% higher.
  • Flour has 5 times less Magnesium than Nattō. Nattō has 115mg of Magnesium, while Flour has 22mg.

Food types used in this article are Natto and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Nattō vs Flour 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.
Nattō
8
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%
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +422.7%
Contains more CalciumCalcium +1346.7%
Contains more PotassiumPotassium +581.3%
Contains more IronIron +85.3%
Contains more CopperCopper +363.2%
Contains more ZincZinc +332.9%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +124%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +285.2%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Flour
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +7600%
Contains more CholineCholine +448.1%
Contains more Vitamin E Vitamin E +500%
Contains more Vitamin B1Vitamin B1 +390.6%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more FolateFolate +2187.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +87.8%
Contains more FatsFats +1022.4%
Contains more WaterWater +361.6%
Contains more OtherOther +313%
Contains more CarbsCarbs +501.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +2693.1%
Contains more Poly. FatPolyunsaturated fat +1403.6%
Contains less Sat. FatSaturated Fat -90.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Flour
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Flour Opinion
Calories 211kcal 364kcal Flour
Protein 19.4g 10.33g Nattō
Fats 11g 0.98g Nattō
Vitamin C 13mg 0mg Nattō
Net carbs 7.28g 73.61g Flour
Carbs 12.68g 76.31g Flour
Magnesium 115mg 22mg Nattō
Calcium 217mg 15mg Nattō
Potassium 729mg 107mg Nattō
Iron 8.6mg 4.64mg Nattō
Sugar 4.89g 0.27g Flour
Fiber 5.4g 2.7g Nattō
Copper 0.667mg 0.144mg Nattō
Zinc 3.03mg 0.7mg Nattō
Phosphorus 174mg 108mg Nattō
Sodium 7mg 2mg Flour
Vitamin E 0.01mg 0.06mg Flour
Manganese 1.528mg 0.682mg Nattō
Selenium 8.8µg 33.9µg Flour
Vitamin B1 0.16mg 0.785mg Flour
Vitamin B2 0.19mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0.215mg 0.438mg Flour
Vitamin B6 0.13mg 0.044mg Nattō
Vitamin K 23.1µg 0.3µg Nattō
Folate 8µg 183µg Flour
Choline 57mg 10.4mg Nattō
Saturated Fat 1.591g 0.155g Flour
Monounsaturated Fat 2.43g 0.087g Nattō
Polyunsaturated fat 6.21g 0.413g Nattō
Tryptophan 0.223mg 0.127mg Nattō
Threonine 0.813mg 0.281mg Nattō
Isoleucine 0.931mg 0.357mg Nattō
Leucine 1.509mg 0.71mg Nattō
Lysine 1.145mg 0.228mg Nattō
Methionine 0.208mg 0.183mg Nattō
Phenylalanine 0.941mg 0.52mg Nattō
Valine 1.018mg 0.415mg Nattō
Histidine 0.512mg 0.23mg Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
46%
Flour
Minerals Daily Need Coverage Score
116%
Nattō
59%
Flour

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.62g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.436g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.