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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
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
8
:
2
Flour
Contains more Calcium +1346.7%
Contains more Iron +85.3%
Contains more Magnesium +422.7%
Contains more Phosphorus +61.1%
Contains more Potassium +581.3%
Contains more Zinc +332.9%
Contains more Copper +363.2%
Contains more Manganese +124%
Contains less Sodium -71.4%
Contains more Selenium +285.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1346.7%
Contains more Iron +85.3%
Contains more Magnesium +422.7%
Contains more Phosphorus +61.1%
Contains more Potassium +581.3%
Contains more Zinc +332.9%
Contains more Copper +363.2%
Contains more Manganese +124%
Contains less Sodium -71.4%
Contains more Selenium +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
3
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%
Contains more Vitamin E +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +7600%
Contains more Vitamin E +500%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +103.7%
Contains more Folate +2187.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
4
:
1
Flour
Contains more Protein +87.8%
Contains more Fats +1022.4%
Contains more Water +361.6%
Contains more Other +313%
Contains more Carbs +501.8%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
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 Protein +87.8%
Contains more Fats +1022.4%
Contains more Water +361.6%
Contains more Other +313%
Contains more Carbs +501.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
2
:
1
Flour
Contains more Monounsaturated Fat +2693.1%
Contains more Polyunsaturated fat +1403.6%
Contains less Saturated Fat -90.3%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2693.1%
Contains more Polyunsaturated fat +1403.6%
Contains less Saturated 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
Net carbs 7.28g 73.61g Flour
Protein 19.4g 10.33g Nattō
Fats 11g 0.98g Nattō
Carbs 12.68g 76.31g Flour
Calories 211kcal 364kcal Flour
Sugar 4.89g 0.27g Flour
Fiber 5.4g 2.7g Nattō
Calcium 217mg 15mg Nattō
Iron 8.6mg 4.64mg Nattō
Magnesium 115mg 22mg Nattō
Phosphorus 174mg 108mg Nattō
Potassium 729mg 107mg Nattō
Sodium 7mg 2mg Flour
Zinc 3.03mg 0.7mg Nattō
Copper 0.667mg 0.144mg Nattō
Manganese 1.528mg 0.682mg Nattō
Selenium 8.8µg 33.9µg Flour
Vitamin E 0.01mg 0.06mg Flour
Vitamin C 13mg 0mg Nattō
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
Folate 8µg 183µg Flour
Vitamin K 23.1µg 0.3µg 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
Saturated Fat 1.591g 0.155g Flour
Monounsaturated Fat 2.43g 0.087g Nattō
Polyunsaturated fat 6.21g 0.413g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
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.